Image Image Image Image Image Image Image Image Image Image

FiA is Females In Action | January 17, 2017

Scroll to top



2016 by the numbers

January 4, 2017 |

I decided to actually put forth a little effort & creativity in planning our LAST WORKOUT OF 2016! I researched some significant numbers of 2016 and incorporated them into the workout.

Warm up jog

24-10 score of Superbowl game … Read More

Steppin’ it Up

December 30, 2016 |

4 PAX for week 4 at our Wake Forest location. This is an awesome location with the high school, football stadium, seminary, downtown and a park all within running distance. I love seeing the familiar faces coming back out with … Read More

Reindeer Games

December 25, 2016 |

Merry Christmas! The text messages started coming in right at the start of the workout. Late party the night before, fart sack, just couldn’t make it. I’m very thankful that Jazzy pulled up just then. It started raining and … Read More

Christmas Cookie Crusher @ Stampede

December 21, 2016 |

There were 3 of us this chilly morning for Stampede.  I found this workout on Pinterest entitled The Christmas Cookie Crusher and modified it a little for us.  There were 3 exercises (25 reps each), a flight of steps (down … Read More

Looking a Lot Like Christmas FiA Style

December 17, 2016 |

With ice on the windshield and temp of low 20’s, we gathered at the track to get warmed up. The Charleston region did this back in February using the word “MONDAY” so I used the word Christmas.

Warm Up: 12 … Read More

Wake Forest Wednesdays

December 14, 2016 |

We are trying out a beta workout in December for a site in Wake Forest. Last Wednesday was our first meeting @Wake Forest High School, 7pm-8pm. 7 PAX, including 1 FNG showed up to get to work.

WU: Grab a … Read More

Better late than never

December 13, 2016 |

Several Saturdays ago 3 pax met to do some booty rock work.

Warm up:

Jog the lower loop and stop at the benches to do a move (jumping jacks, mountain climbers, windmills) and head to the rock pile.

Pick 1 … Read More

Rolling, Rolling, Rolling…

December 9, 2016 |

Inspired by a Metro workout that nearly made me spill the #merlot, we ran around a lot today.


  • Run to front of Crabtree lickity-split; wave at F3 men
  • Split into 2 groups – group one runs at a … Read More


December 9, 2016 |

Several weeks late, here’s your butt, I mean, back blast.


Run to brick pile – grab 2 bricks. Run across the way to area with picnic tables.

(All done with 2 bricks)

  1. 20 – Plie (pile) squats
  2. 15/leg … Read More

Gather ’round the table 11.22.16

December 3, 2016 |

5 of us gathered around the (picnic) tables for a pre-Thanksgiving workout!

5 stations under the picnic shelters, each round having an emphasis on certain body parts/areas.

First stations: ARMS

  1. incline pushups
  2. tricep dips
  3. decline pushups
  4. overhead extension with … Read More

Island getaway

November 28, 2016 |

I took this idea from Grizzly (again) b/c it’s always nice to have a change of scenery.

Warm up: 20 jj ic; 10 good mornings oyo

Run to rock pile, get one rock Run to ‘islands’ in parking lot (approx … Read More

Turkey Wing Arm BeatDown @ Flight Deck

November 26, 2016 |

Good crowd on a beautiful morning…warm enough for shorts!!!

To get started we moseyed over to the rock pile and grabed a mid sized rock

Lunge walk up to the small loop, drop rock, circle up for warm up


Read More

CopyCat @ the Terminal

November 26, 2016 |

7 PAX for a 1000+ workout!

10 exercises. each done 20 times. and repeated at 5 stations.

this breaks down to 10 exercises. done a total of 100 times. 10×100=1000! (technically more than that, as some of these exercises were done 20 … Read More

Stampede Intervals

November 23, 2016 |

There were 3 of us on this cold, pre-holiday morning for cardio/ strength intervals at Stampede.

Warm up: Jumping Jacks

Cardio: (30 sec each) Burpees, high knees

Strength: (1 min each) Push ups, lunges

Cardio: Skaters, jumping jacks

Strength: Squats, … Read More

Up the hill then back down again

November 14, 2016 |

We ran back to our favorite (read only) hill for The Terminal on election day.

Reps of 27 were the theme for this day. Set 1 – 27 calf raises, run up the hill then down Set 2 – 27 … Read More

Who’s counting?

November 14, 2016 |

Beast relay for The Terminal post Halloween (kinda fitting, right? Maybe?)

Mini candy bars commandeered from my kiddo’s trick or treating stash made good markers for us as we ran this relay – in duplicate! Yes, we ran 6 stations … Read More

Death by Planters…

November 14, 2016 |

Suicide runs for FiA Raleigh at Brier Creek was the name of the game this Saturday. We used the planters in front of the elementary School as our markers (up to the rectangle, one past the rhombus!)

Two teams of … Read More

Upside Down Workout

November 5, 2016 |

Brought to you by MinnieMoo, we did an upside down pyramid this morning at FiA Rolesville. Here’s what went down:

WU (led by Vanilla Bean, age 10): side shuffle down parking lot, 10 IC arm circles front and back, side … Read More

Stampede Stairs

November 2, 2016 |

We had 5 Pax for a slightly recycled workout this morning at Stampede.  Ran up the stairs to the top deck for warm up.

20 High Knees IC to get warm

40 Arm Circles IC (small front and back, large … Read More

Maiden Q @ Stampede

October 29, 2016 |

After waking up every hour because I was so terrified I’d sleep through my alarm, it was finally time for my first Q!  Guys.  I. was. so. nervous.  As it turns out, Raleigh FIAs are sweet, encouraging, and awesome ladies, … Read More