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FiA is Females In Action | January 17, 2017

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Charleston (SC)

Full Moon Tabatas

January 11, 2017 |

Seven PAX came out to #FiADoubleOak Tuesday evening, including FNGs Mosa and Grizz, for some tabatas, weight work, and running. We warmed up with toy soldiers in cadence, stretches, and a lap around the park. We did each alternating move … Read More

Braving the cold

January 9, 2017 |

Warm up with stretches and monkey humpers followed by cardio and leg circuit

20 lunges alternating legs, 15 squat jumps, 45 s wall sit, 20 lateral leg lifts alternating legs, 45 s jumping jacks, 20 curtsy lunges alternating legs, 20 … Read More

17 Reps for 2017

January 6, 2017 |

Great weather at #FiADoubleOak with a warm up of jumpjacks in cadence, windmills, jog lap, and stretches. We finished the remaining reps from Tuesday night: 10 plie squats, 20 lateral lunges, 30 fire hydrants, 30 situps, 50 sec. plank. We … Read More

Cardio plus abs!

January 6, 2017 |

25 PAX started their workout looping the park in CB.

Cardio Countdown 1 (5 minutes): 20 Skaters, 20 Jumping Planks, 20 Power Skips

*Repeat until 5 minutes has elapsed.

7 Minutes in Ab Heaven: (50 seconds each exercise, 10 second … Read More

Pyramids in the Park

January 4, 2017 |

Six PAX came out for the first #FiADoubleOak workout of the new year. We warmed up with leg lifts counting in cadence, shoulder circles, body twists, some stretches, and jogged a lap. With warm temps, we were already sweating and batting … Read More

Tabata & Abs

January 2, 2017 |

4 Rounds of Each – Tabata

Push Ups, Mountain Climbers, High Knees, Skater Jumps over Mats, Butt Kicks, Alternating Forward Lunges with Bicep Curls, Squats with weights crossed across chest, Tuck Jumps or Squat Jumps, Jumping Jacks

Abs

30 second … Read More

New Year’s Eve Countdown at The Bridge!

December 31, 2016 |

After scraping off icy slush and driving in a gorgeous sunrise over Mount Pleasant, nine FiA gals quickly warmed up at #FiATheBridge with high knees and jumping jacks in cadence and some windmills. For our thang we counted down … Read More

Belated Twelve Days of Christmas

December 30, 2016 |

Everyone was busy with the holidays so we did a post-Christmas themed workout to the late George Michael playlist. The warmup consisted of toy soldiers, reindeer kicks, and running a lap. The thang consisted of two rounds of one minute wall … Read More

Mad Rush For the Twelve Days of Christmas!

December 19, 2016 |

Mad Rush For The Twelve Days of Christmas!

7 Pax at our DIHard location. Welcome Cougar for the first time at our location!

Warm Up:

20 Jumping Jack

20 Imperial walk

10 Side Lunges

Twelve Days of Christmas, with adding … Read More

Saturday Suicides with Doggie Kisses!

December 18, 2016 |

Eight PAX posted to #FiATheBridge on a chilly Saturday morning for some suicides with cardio blasts. Iron City warmed us up with a lap around the park, toe taps, windmills, etc. in cadence. Our thang consisted of doing ten reps of … Read More

Four Corners in the Park

December 16, 2016 |

On Thursday night, three PAX posted to #FiADoubleOak. We warmed up quickly with ten toy soldiers in cadence, then jogging to learn about the exercises posted around the park at each station. Since it was December 15, we did 15 reps … Read More

The 13’s and Planks

December 15, 2016 |

On a rainy night we started with a quick warm up, then went right into the planks.

Warm up

Arm swings

Knee circles

Curtsy lunge

Squat side kick

Inch worm

Standing Mt. Climbers

Plank Routine I (13 each)

Plank to … Read More

Pyramid Circuit

December 15, 2016 |

This was our first attempt of all meeting together then having the runners go off to start their C25K, while the rest stayed to workout. We all came back at the end for stretching.

Started with a quick warm up … Read More

Beastmode Tabata

December 15, 2016 |

 

We warmed up for about 5 minutes then went straight into the workout making our way around the park.

Round 1 x3

Burpees                          20 sec

Rest                                 10 sec

Jumping Jacks                20 sec

Rest                                 10 sec

Read More

High Tide at RIPTIDE with HIIT

December 14, 2016 |

Warm UP: Run to pier and back (0.5 miles)

HIIT: 20 sec of each (no rest between): Jumping jacks-> Lunges-> Jumping Lunches -> Jumping Jacks ->Plank -> Raised leg plank -> Jumping Jacks -> Deep squats -> Jump Squats. 90 … Read More

Rainy Night Card Game

December 14, 2016 |

#FiaDoubleOak warmed up in the rain by doing high knees, jumping jacks, and windmills in cadence, followed by running a lap. We then decided to head over to the main clubhouse porch to stay dry. For our thang we used … Read More

Circuit at Bayside

December 4, 2016 |

45 Minute Circuit Workout-Complete each set as many times as you can in 15 minutes. Take a 1 minute break and move to the next set.

SET 1

15 Burpees

20 Alternating Revers Lunges per side

10 Push-ups

20 Abdominal … Read More

10 to 1 Reps in the Park

November 30, 2016 |

Four PAX posted on a warm, beautiful evening at Double Oak AO for some countdown reps. We warmed up with a lap around the park then went into sets including one legs, one core, one arms exercise and we ran … Read More

Suicide Stations at Double Oak

November 18, 2016 |

It was a beautiful night out at Double Oak for some suicides with exercises at each “stop.” We warmed up with high knees, butt kickers, and windmills counting in cadence. We then did 10 side lunges, ran halfway down the … Read More

Suicides

November 16, 2016 |

We were forced off of our beloved beach again today because of the beautiful super moon, and the extreme tides….so to the rec we went.

We warmed up with a lap around the soccer field and got right to … Read More