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FiA is Females In Action | January 17, 2017

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South Wake (Holly Springs)

Ladies, hold onto your stuff!

January 16, 2017 |

Good morning FiA nation!

We had a very windy workout this morning out here in South Wake!  But, we made the best of it by finding several random items and several awesome one-liners!

The Thang: After a warm up, we … Read More

Virtual Betty Ford: Ice and snow go away

January 12, 2017 |

1/9/2017 Runners World: Iron Workout 


Use the is a good overall workout while you’re training for any race as a cross-train day or just as an adjunct to keep yourself strong and avoid injury. If you cant make FiA … Read More

Pre-snow workout

January 6, 2017 |

The dread of weather on its way, a cancelled Fish Bowl workout tomorrow,  and being stuck inside for 2 days urged 11 pax (2 FNG’s Welcome Snoop Dog and Pug life) out of comfy beds and over to Womble for a … Read More

Iron Workout-Day2 Jan challenge

January 2, 2017 |

Happy New Year FiA’s

6 PAX out for super rainy but shockingly warm workout. Luckily we could do all of ours under shelter.

Thanks to Sir Edmund Hillary and Jaguar for bringing this workout to my attention (suspiciously they both knew … Read More

Workout before you Twerk out for NYE

January 1, 2017 |

It was “Wanted’s” first Co-Q and she came up with some good torture to get 9 PAX all warm and ready to party the night away oooorrrr go to bed at 8:30 which ever works for the PAX:-)We also had a … Read More

Leg day/Burpee challenge

December 30, 2016 |

Cold front moved through which made it a little chilly again and the wind was whipping but we all got warm quick and blew through Leg DAY!!

Warm-ups: JJIC, butt kickers IC, lunge walk, swimmers/pot stirrers.

The Thang: Using the … Read More

ALL core ALL the time.

December 27, 2016 |

Its always daunting as the PAX to come out on a rainy day not knowing if your Q is gonna drown you in the rain so I try to keep several “sheltered” workouts in my back pocket for days like … Read More

crazy christmas eve workout

December 26, 2016 |

I had a great group of ladies join me for my first Q on christmas Eve. We combined my love for running and strength training into our journey to get a few extra calories burned before  the celebrations began.

Met … Read More

Chistmakkuh Hangover

December 26, 2016 |

There were 19 of us to shake our Christmakkuh Hangover this morning. And it was my first time being Q!! I stuck with a traditional HIIT workout today to get the week started..

Warm Up:

Jumping Jack’s-20, Arm Circles-15 each … Read More

Jaguars 2.0 workout and some FIA’s choice

December 23, 2016 |

2 days before christmas and we have all consumed our weight in food and adult and non adult beverages. I went and saw Sing with my son. There were fee refills on the popcorn. Barbell said she had a lot … Read More

Simple AMRAP Core and HIIT

December 19, 2016 |

We try to make Betty Ford more Core focused but sometime we stray. Today was not a Stray day. We hit it heavy and hard and I got a lot of grunts, groans, laughs, and squinty-eyed looks which makes me … Read More

Ice Ice Baby

December 18, 2016 |

Ice, cold and dog turds didn’t stop 4 brave souls from joining me for a workout at Fish Bowl. We all agreed that Christmas and holiday travel make getting in a workout harder over the next week or so we did … Read More

Brit Lo – Frozen Biscuit Burner

December 16, 2016 |

This morning we braved the elements to burnout out our arms, lower abs, buttocks (aka biscuits), and thighs. As Monday’s workout is named Betty Ford, we have officially coined Friday as “Brit Lo” after 2 of Hollywood’s favorite party girls.

After … Read More

Sally Curb Crawls!

December 12, 2016 |

We caught a break from the cold today so we all got a decent sweat going. It was 38 when we started and 45 when we finished . We had an appearance by our town Citizen of the year- Mark … Read More

Company for Jaguar!

December 10, 2016 |

Holy Cow it was cold this am but 5 Pax braved it anyway. I ended up being up all night with presumed food poisoning so I came just to Q today. Thanks to Barbell, Luck, Sir Edmund Hillary, Stormy and … Read More

When it’s 24 degrees out…

December 10, 2016 |

We GOT IT DONE this morning in the freezing 24 degree temps. Welcome Becky aka Juicy Pear!


Warm up: -dynamic stretching of upper and lower extremities -windmill 12x -jumping jacks 30 CAD -half mile run easy pace

“Bootylicious” (Adapted from … Read More

Launch 4.0- 25 days of Christmas and Thanks to Java for a great Q

December 5, 2016 |

I headed out to South Wake FiA to get my Q on this morning–and boy, am I glad I did! An awesome group of PAX, the friendliest of FNGs, and the nicest AO I’ve ever seen. (Go read that FiA … Read More

Thankful for FIA and Some hill ladders!

November 25, 2016 |

There was a ton of “ugh’s”, heavy breathing, sweating, swearing and whining. Most of it by me!! Just what we all needed after Thanksgiving.

Warm ups: 15 arm circles forward and back, swimmers, 90 Seconds of Cones up and down … Read More

Happy to do Thunderstuck!!!

November 21, 2016 |

29 Degrees when we started this workout and since I’m now SBD (southern by choice) even with layers and thick socks I was downright cold. Never have I been overjoyed at the prospect of Thunderstruck but a billion burpees was … Read More

Workout at Womble – Week Two South Wake FiA!

November 14, 2016 |

Had the pleasure of officially leading the official week two for South Wake FiA! What an awesome group of FiAs to spend a Saturday morning with!

Warm up was a jog around the track lead by Molar Bear as … Read More