St. Paddy’s Day 17 Reps and Running
March 18, 2018
Ruck & Roll
March 18, 2018

Gettin’ Lucky in KY – Back Blast

  • When: 03/17/2018
  • Q: Francis and Dublin
  • Pax: 24 - Mountain Momma, Chugger, Zen, Nitrous, Grand Slam, Stealth, Velocireader, Joanna, Pewee, Pinky, Woodstock, Moxy, Batgirl, Vaccaro, Bones, Dr. Feel Good, Etsy and Herra FNGs: Amazon, Wham, Sherlock, Margarita, Bacon and Pepé


If you would have told me a year ago I’d be leading over 20 women in a boot camp style exercise group, I would have laughed and thought you were crazy! Over the last year, however, I have watched my husband and a bunch of men getting up insanely early, doing a bunch of crazy exercises with even crazier names, getting stronger together… all while building awesome friendships.

After watching the changes in him and the other guys, I thought, HEY, I want that too! Was there one for women? I sure hoped so! After a quick and very hopeful, Google search, I found a group of strong women who WERE doing the same thing. So, I reached out, Popeye flew from NC and got FiA Louisville started. We cannot thank Popeye enough!!

So… here I was a year later, at my VQ at our first SOLO FiA Louisville workout at our first AO, We Fancy! I was a combination of scared, nervous, excited, sick (you get the picture) … so I called on my good friend Dublin to help me through this. Here is what we came up.

It was not as chilly and wet as our first workout, so that was awesome! This was a workout geared for You vs. You. I think everyone worked hard and I think we are all feeling it today!

We started with FNG intros and our disclaimer. Also a few reminders about how to do some of the exercises.

Disclaimer, I am not a professional please modify these exercises, do your own workout and listen to your body.

Next, we did a warm up (10 mins):

20 Seal Jacks IC

20 Toy Soldiers IC

20 Windmills

10 Squats

10 Forward Arm Circles

10 Backward Arm Circles

After warm-up, we explained how our workout would go, and demonstrated the exercises at each station.

This was an AMRAP (As Many Reps As Possible) circuit workout (45 mins)

We counted off groups and had the groups all start at a different station. PAX had to complete a station (modified if needed), before moving to the next station, and complete all stations before starting a new rep.

  1. Run the ¼ mile loop
  2. 5 Pushups
  3. 10 Planks (alternating arm and leg lifts at each visit to this station)
  4. 15 Dips
  5. 20 Lunges (alternating front and back lunges at each visit to this station)
  6. 25 Froggy Crunches

Repeat, starting at 2, if you were at 1 before, at 3 if you were at 2, etc. Kept the numbers manageable at each station as people completed the circuit at their best pace.

When time was up, we did a 5-minute stretch led by Mountain Momma. Leg, hip, arm and shoulder stretches. Thanks MM!!

I can’t believe it. I did it. AND I had a blast doing it. Thank you to all who joined this week. You ladies were awesome! We are just getting this thing off the ground and we have a long way to go still, but what a fantastic start! I encourage you all to stick with it, spread the word and soon it will be exactly what we need it to be.

We ended with giving names to our FNGs, had our Name-A-Rama and circle of trust, with the below message:

Success is a peace of mind which is a direct result of knowing that you did your best to become the best you are capable of becoming. – John Wooden



  1. Thank you Francis and Dublin for a great workout! I’m a little sore today, but the good kind of sore! Also, Thank you Francis for getting FiA Louisville started!

  2. Jenny Thomas says:

    I am feeling it too! The good kind of sore! 🙂

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