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FiA is Females In Action | August 17, 2017

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Downtown Columbia (SC)

Weighted Wednesday – 8/16/17

August 16, 2017 |

Welcome Disclaimer

Warm Up: 20 Jax CAD 20 Imperial Walkers 20 Arm Circles Forward 20 Arm Circles Back

The Thang:

Legs – each exercise for 90 seconds 1.5 Squats (weights held at hips) 3 Pulse Lunge + Dumbbell Pass (return … Read More

Total Body Monday

August 14, 2017 |

Humid 75 degrees smacked me in the face when I walked out the back door. This was right after I realized my phone didn’t charge last night.

Welcome/Disclaimer Warm-up; 15 JJ in cadence 15 butt kickers in cadence 20 toy … Read More

08-07-17 Falcons Gauntlet Circut Workout

August 7, 2017 |

Yogi wasn’t feeling well this morning so I took her Q. This is the first time I have Qed in over a year. I was nervous but happily volunteered. This work out was inspired by our FiA sister Peacock and … Read More

Christmas in July

July 24, 2017 |

It may be super hot with heat index over 100 during the day but we can’t forget Christmas in July! We helped Santa, passed presents, decorated the tree, and prevented frosty from melting in this heat! 15 PAX including 2 … Read More

Friday Falcons

July 21, 2017 |

Welcome/Disclaimer Warm Up: back and forth across the parking lot Run, Power Skip, Side Shuffle, Rin, Power Skip

The thang: 10 push ups 50 sumo squats 50 bridge lifts

10 push ups 50 squat with side lift (alt) 50 side … Read More

Weighted Clock Work

July 12, 2017 |

9PAX for weighted Wednesday!

Warm Up

30 on and 15 off

Arms: 9                              Legs: 9 Bicep Curls                   … Read More

A little Upchuck in the Soup

July 11, 2017 |

I took some inspiration from a workout Upchuck brought to us several years ago for this morning’s workout! It was pretty brutal because the air felt like Soup is was too humid outside. Everyone was pouring sweat 5 minutes in.

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Sweaty Falcons AMRAP

July 10, 2017 |

It was humid, y’all!

Warm-up: 15 jumping jacks in cadence, 15 butt kickers in cadence, 10 toy soldiers, arm circles

Tha thang: 5 rounds of 6 minute AMRAPs

Round 1:

weighted curtsy lunges, 10 each side; weighted standing woodchops, 10 … Read More