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FiA is Females In Action | January 17, 2017

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Northeast Columbia (SC)

Harbison 50k Pre-Blast

September 12, 2016 |

Do you like to run? Have you ever thought about completing a trail ultra-marathon? Here is your chance to race one of the southeast’s most popular early season 50K races! Time to take those miles off the streets and into … Read More

Monday Morning Workout

August 22, 2016 |

6 PAX joined together for a Cardio Body Weight Workout to start the week.

Warm up:

Arm circle of pain – circles forward and back, raise the roof, cherry pickers and drop them off

Inchworm for 6

Foot fire shuffle

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Second time around the Pyramid

July 13, 2016 |

9 PAX gathered to welcome the day with another try at the Pyramid workout.

Warm up:           March in place, Arm Circle of Pain

2 minute AMRAP – 4 squats, 4 body twists, 4 pushups

2 … Read More

Intensity to start the holiday

July 2, 2016 |

8 PAX came together to start the holiday with an intense pyramid workout.

Warm up: March in place, Arm circle of pain

2 minutes AMRAP:  4 squats, 4 body twists, 4 push ups

2 laps around the jungle gym

Pyramid … Read More

Foggy Morning Workout

June 25, 2016 |

A group of 7 PAX showed up for a workout in the fog this morning.  It was a good workout made just a little harder by thick humidity.

Warm up – Arm circles, March in Place (slow high knees), Butt … Read More

Tabata and ladder

June 15, 2016 |

Warm-up together with buttkickers, hamstring curls, high knees, squats, and one lap around a lot.

Tabatas:

Jump shots/burpees

jump squats/high knees

Skaters/mountain climbers

punches/buttkickers

Ladder on the hill:  sumo squats/push-ups

Core:  planks/ bridge/crunches

stretch

Go to Starbucks!!!:)

 

 

 

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Wednesday Workout

June 8, 2016 |

Three PAX came together to greet the day with a Wednesday Workout.

Warm up:

Body twist  15 IC      March in place  15 IC   Arm Circle of Pain

I lap around the Jungle Gym.

Workout – exercise 50 … Read More

Pyramid Workout at the Jungle Gym

June 1, 2016 |

Started the morning with an intense workout just using simple movements.

Warm up:  march in place 15 IC

butt kicks           15 IC

2 minutes of movement:  4 squats, 4 body twists, 4 pushups

1 lap … Read More

Stations Galore

May 18, 2016 |

A cloudy, red sky morning to start our workout.

Warm up:

Jumping jacks – 15 in cadence

Arm circle of pain – forward, backward rolls, cherry pickers, drop the cherries, overhead claps

Butt kickers – 15 in cadence

High knees … Read More

Ragnar Trail Relay Race Pre-blast

May 15, 2016 |

Calling all FiAs! 

The Ragnar Trail Race is coming to the Carolinas on October 7-8th.  This is an 8 person trail race where everyone will run 3 legs for a total of 16.1 miles (3.3 leg, 5.3 leg and a 7.5 … Read More

Marvelous Monday Movement

April 18, 2016 |

Great way to start the week – though surprisingly cold.  3 PAX joined – including an FNG!

Warm up:  Body Twist, March in place/low impact High knees, Arm circles

one lap around parking lot

Workout – perform each exercise for … Read More

A functional workout at The Manor

April 15, 2016 |

In an effort to strengthen muscles through everyday movement, today I tried a functional workout.  Here is how it went:

Warm Up

  • 30 sec: Butt kickers
  • 30 sec: high knees
  • 30 sec: jumping jacks
  • 30 sec: slow squats
  • Forward … Read More

“Ah, Forget about it” workout

April 15, 2016 |

Yep, the Doctor resurrected this one in honor of April Fool’s Day – because I was not foolin’ about this workout!  Alas, thunder and lightening postponed this one until the following Monday – but I did NOT forget about it! … Read More

Circuit Training @ The Manor

April 15, 2016 |

Warm Up:

  • 30 sec – butt kickers
  • 30 sec – high knees
  • 30 sec – toe touches (start arms up)
  • 30 sec – slow squats
  • Forward arm circles, 10 IC
  • Backward arm circles, 10 IC
  • Through the tunnell, 10 … Read More

Bookworm’s Co-Q Debut!

April 15, 2016 |

Bookworm did her Co-Q debut today by leading the warm up

The Thang

Cardio burst

  • 1 min:     Jumping Jacks
  • 30 sec:   High knees
  • 30 sec:   Butt Kicks
  • 30 sec:   Squat Jumps
  • 30 sec:   … Read More

Windy Friday

April 15, 2016 |

It was a REALLY windy workout day.  We moved a car to block some of the wind before engaging in this total body workout.

Warmup was 4 laps around our parking lot.

Workout – perform each exercise for 50 seconds … Read More

FiA Nation Blue Ridge Relay Team

March 28, 2016 | | 2 Comments

Hi FiA’s!

Looking for a new challenge this year? Want to meet new FiAs? FiA Raleigh is looking to make a team for the Blue Ridge Relay, but we don’t have enough ladies for a team of 9-12. Raleigh currently has 4 … Read More

Tabatas (again) at The Manor

March 3, 2016 |

For just the two of us this morning, we still had a good workout!

Warm Up

  • Butt kickers, 30 seconds
  • High Knees, 30 seconds
  • Through the tunnel, 10 in cadence
  • Slow Squats
  • Toe Touches, 10 IC (start w/ arms … Read More

HIIT that Lower body

February 25, 2016 |

Warm Up

  • Butt kickers, 30 seconds
  • High Knees, 30 seconds
  • Jumping jacks, 30 seconds
  • Slow Squats, 30 seconds
  • Through the tunnel, 10 in cadence

HIIT Workout – Lower body (routine courtesy of http://www.freshfitfoodie.com/2015/12/tone-in-twenty-workouts/)

Circuit One: (30 sec, 12 sec rest; … Read More

HIIT that Upper Body

February 25, 2016 |

Warm Up

  • Butt kickers, 30 seconds
  • High Knees, 30 seconds
  • Slow Squats, 30 seconds
  • Arm circles (both directions)
  • Through the tunnel, 10 in cadence

HIIT Workout – Upper body (routine courtesy of: http://www.freshfitfoodie.com/2015/12/tone-in-twenty-workouts/)

Circuit One: (30 sec, 12 sec … Read More