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FiA is Females In Action | August 17, 2017

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Whiteville (NC)

the Big bite

May 11, 2017 |

10 PaX with 2 FNGs

20 minute Tabata: 20 second, 10 second rest

  • high knees
  • froggers
  • speed skaters
  • plank jack
  • tuck jumps
  • mountain climbers
  • squat jump
  • burpees

30 minute boot camp: 1 min, 15 sec rest

Have Mercy!

May 11, 2017 |

Warm Up IC

  • 20 jumping jacks
  • 10 push ups
  • 10 slow squats
  • 20 calf raises

The Thang:

Circuit 1

  • Indian Run 1X
  • 20 jump squats
  • 15 leg raises
  • 10 third world squats
  • wall sits with kettle back … Read More

Captain of the Ship

May 11, 2017 |
  1. ABCs
  2. Alligator Push Ups (20)
  3. Alternating Shoulder taps (20)
  4. Angry Donkey Kicks (10)
  5.  Boat/Canoe (20)
  6. Boo Boo Bear Crawl
  7. Brook Burkes (20) (#5-7 done X 2)
  8. Crockpot Squat (20)
  9. Crunchy Frog Squat (20)
  10. Dan Taylor (20)
  11. Diamond Push up … Read More

Boom goes the Dynamite

May 11, 2017 |

10 PaX with 2 FNGs. First led Q by one of our own.

Warm-Up

Toe touches, Quad Stretch, Windmills, Squats, Jumping Jacks IC

TNT

Set up 3 cones.  Cone 1 -> Cone 2 = Crab Crawls, 5 Jump Squats

Cone … Read More

Whiteville Launch Day 4!!

March 25, 2017 |

18 PAX gathered at the schoolyard to get better.

Disclaimer

Warm up: deep hamstring stretches, both legs cherry pickers IC windmills IC arm circles forward and back

The thang: 11s of push ups/triceps dips: half started at picnic tables with … Read More

Are We Nuts???

March 11, 2017 |

I had the privilege of Q-ing the second week of FiA Whiteville. What an amazing experience to be surrounded by so many women who are ready to grow FiA even more.

Disclaimer

Warm-up: 15 Plank Jacks IC 10 Toy … Read More