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FiA is Females In Action | January 17, 2017

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Downtown Columbia (SC)

Arms and Abs

January 17, 2017 |

Its time to crank things up a little at the House of Pain. I brought the bricks back for a fast and furious workout focusing on arms and abs.

Conditions: Foggy and Humid. 53 Degrees

Warm Up: 25 Jumping Jacks, … Read More

AMRAP leg burner

January 15, 2017 |

Welcome and Disclaimer


Warm-up 20 JJ 20 Arm circles Jog a lap

AMRAP 15 minutes 50 JJ 40 Mt Climbers 30 Jump squats 20 Burpees 10 Push-ups

15 minutes: 50 skaters 40 sec plank 30 jump lunges 20 tricep … Read More

70 degree SundayFunday

January 15, 2017 |

Wow is it seriously January? The weather today was perfect full of sunshine and good temps. We had 5PAX plus 2 little PAX and 1FNG= 8 total

Warm Up: cross jacks, squat butt kickers, toy solders ten minute timed rounds 15, … Read More

First Tuesday HoP of 2017

January 14, 2017 |

8 PAX for the first HoP of the New Year


15 Jumping Jacks in cadence, 15 Imperial Walkers, 10 Toe Touches


Interval Training – 3 minutes

:20 burpees

:10 rest

:20 jumping jacks

:10 rest


:30 pushups

:30 walking … Read More

New Year’s Eve 80’s Flashback

January 14, 2017 |

Cribbing from Misty Malibu’s 80s-inspired workout, we sweated to the oldies on New Year’s Eve

Warm Up – Girls Just Want To Have Fun by Cyndi Lauper

Jumping Jacks,High Knees,Butt Kickers, Arm Circles, Toy Soldiers

10 Reps of each exercise … Read More

Rainy Day Interval Training

January 14, 2017 |

Four PAX for a rainy interval session under the Flora portico.

15 Jumping Jacks in cadence, 15 Imperial Walkers, 10 Toe Touches

Interval Training

Set 1 — repeat 3x

1:00 plank jacks

1:00 up and down the stairs/hill

1:00 tricep dips

:10 … Read More

Burr Monday Morning Workout

January 9, 2017 |

It was above 20 degrees with previous promises of attending this morning if the temps were above 20. 10PAX ended up coming out for Monday Morning Workout.

Warm Up: jumping jacks, butt kickers, toy solders 5 mins: 5 star burpees … Read More

1st Friday Morning of 2017

January 6, 2017 |

First Friday Morning Workout of 2017! We did a Jacob Ladder of seconds with 4PAX

WarmUp: cross jacks, squat/butt kickers/toy solders HIIT Ladder Workout

Each Exercise 50 seconds, 40 seconds, 30 seconds, 20 seconds

First Round: Flutter Squats, Butt Kickers, … Read More

Remember The 80’s

December 30, 2016 |

It was a windy and humid morning at House of Pain and a little 80’s music is just what we needed to push us through the last House of Pain for 2016

Warm Up – Girls Just Want To Have … Read More

Christmas Eve Eve Holiday Themed Workout

December 23, 2016 |

I have been so excited to teach this class over the past two weeks! I felt like a kid in the candy shop or waking up on Christmas morning to find gifts from Santa this morning! #6PAX arrived for the … Read More

Monday in the rain at Falcons’ Gauntlet

December 19, 2016 |

4 brave souls got up, even though school is out and kids don’t need rushing out the door, to work out this morning.

15 Jumping Jacks in cadence, 15 Imperial Walkers, 10 Toe Touches

Interval Training

Set 1 — repeat 3x

1:00 … Read More

Wet Weighted Wednesday

December 14, 2016 |

the ground was soaked this morning but 6PAX came out to get their weighted workout on!!

Warm-Up: jumping jacks, butt kickers, toy soliders 30 seconds of exercise with 10 rest x 3 rounds Bicep curls Weighted squats

Jumping jacks Weight … Read More

Sneak Attack Rain

December 12, 2016 |

As I drove to FiA this morning my windshield started to collect tiny rain droplets – no big deal I thought at first, but then the tiny droplets turned into big droplets, and the slow rain turned into a pretty … Read More

Chilly Ladder Friday Morning

December 9, 2016 |

3 PAX showed up for Ladder Friday Workout! It was a cold one but we kept moving and stayed warm!!

Warm-Up: jumping jacks, butt kickers, toy soliders 10 Exercises: build up to 12 reps of each 30 minutes total 1 … Read More

Jingle Stairs

December 5, 2016 |

First Time Quing at the Statehouse and I was nervous it was going to pour on us. Lucky 11PAX showed up to do stairs and the rain held off until our last few minutes abs: Christmas Music was a must … Read More

Rainy Q {Swap}

December 5, 2016 |

This morning I woke up to a text message from 007 at 5am…we often text each other things in the wee hours of the morning like “ummm are we sure we want to run today?” “I think I hear rain, … Read More

FunDay Game Friday

November 18, 2016 |

5PAX for a cold Friday morning workout!

WarmUp: 15 jumping jacks, lap around parking lot, 10 toy soldiers

Poker Workout: resting position squats 1st card: run there/back 2nd card: alternating lunges there/back 3rd card: skip there/back 4th card: grapevine there/back 5th … Read More

We woke up early, now it’s time to WORK

November 16, 2016 |

Good morning! I was running a tad late this morning and squealed into the parking lot around 5:15 on the dot – sorry about that ladies, too many snoozes! We warmed up and then got right to work. During our first … Read More

Stairway to Monday

November 7, 2016 |

It was a cold Monday morning! We completed our Stairway to Monday to start the week off right with 13PAX including 1FNG

Warm-Up: 20 jumping jacks, 10 toy soldiers, 20 cherry pickers Run UP/Down Stairs 5 times: 10 Shoulder Push-UPs/triceps

Run … Read More

Head to toes

November 2, 2016 |

There were nine of us at Falconsgauntlet this morning. It is Wednesday, so all the Pax came ready with their weights. I had planned a full body workout and this is how it all went down:

Warm-up: run one lap … Read More