Recent Workouts

Backblast 6/29/20

Atlas Q:

PAX: Salty, Katahdin, Tinker, Bindi, Atlas
Disclaimer: I am not a professional. Workout at your own risk and modify exercises as necessary. Johnson City and FiA are not liable if you get injured. Please stay 6 feet apart and don’t share equipment.

Warm-up: Run a lap to the steps and back around to the ampitheater. PAX stretched while Atlas explained the workouts.

The Thang: For this 3-2-1 workout PAX did 3 sets of exercises, running laps in between sets. The first set worked the legs with 30 squats, 20 lunges (each leg), and 10 calf raises. After a lap to the steps and back the second set worked arms with 30 tricep extensions, 20 push-ups, and 10 pretzel arms. Another lap led to our 3rd set for an ab workout. We did 30 plank jacks, 20 flutter kicks, and 10 sit-ups. PAX did a rinse and repeat starting back at set 1 and went through all three sets one more time. 

Cool Down: We finished the workout with Ring of Fire. PAX held a squat while each person did 10 jumping jacks in turn until the song was over.

The Skinny: During these unusual times, especially, it is important that we remember to be kind to one another. “You never really know the true impact you have on those around you. You never know how much someone needed that smile you gave them. You never know how much your kindness turned someone’s entire life around. You never know how much someone needed that long hug or deep talk. So don’t wait to be kind. Don’t wait for someone else to be kind first. Don’t wait for better circumstances or for someone to change. Just be kind, because you never know how much someone needs it.” Nikki Banas Walk the Earth

Recent Workouts

Backblast 6/27/20

Vanilla Ice Q:

PAX: GI Jane, Peaches, Doublemint, Margarette, Shop Vac, Zena, Crush, Passport, Half-Pint, J. Lo

Warmup: Jumping Jacks and Potato Diggers in cadence

The Thang: Partner DORA. One partner runs to light pole and back while the other partner does the exercise. When the running person comes back they start at where their partner left over until the reps are complete
250 Imperial Walkers
225 Calf Raises
200 Easy Situps
175 Incline Pushups
150 Curtsy Lunges
125 Extensions
100 Bicycle Crunches
75 Alternating Shoulder Taps
50 Burpees
25 Your Choice (turned into Sally)

The Skinny: “A mile is a mile, no matter how long it takes.” Don’t diminish your accomplishments because of how long or hard your journey was. Don’t compare your story to others who may not have taken as long to achieve their goals. The important thing is you made it, and the accomplishment is just as great.

Recent Workouts

Backblast 6/20/20

Margarette Q:

Pax- Crush, Balance, Vanilla Ice, Doublemint, Passport
Warm up-
Potato diggers and arm circles in cadence
Run around parkThe thang: we used 8 light poles for stations. Each station has 2 exercises then one exercise that you do to the next pole, zig-zag across the field1
20 squats
10 lunges


 grapevine2 (weights)
20 curls
10 tricep extensions


20 windmills
10 potato diggers


 right side shuffle4
20 calf raises
10 side leg lifts (per side)


 left side shuffle5
20 hallelujahs
10 pretzel arms


 lunges6 (mats)
20 flutter kicks
10 burpees


20 skater lunges
10 sumo squats


20 arm circles (forward then back)
10 pushups


 sprint back to 1

CoT: For one of my recent CoTs I talked about the importance of offering grace and understanding to others because everyone reacts differently to different situations. This week, I was beating myself up over something silly and just stopped and thought- if I’m going to tell my FiA sisters to offer grace and understanding to others, I need to be doing it to myself. None of us have everything figured out SO here’s your daily reminder to offer yourself grace too!

Recent Workouts

Backblast 6/18/20

Doublemint Q:

FiAversary Workout

Q- Doublemint

Pax- Salty, Sgt. Socks, Bindi, Shop Vac and Dr. BuffWarm-up- Jumping Jacks, baby Arm Circles and Potato Diggers in cadence.

The Thang- We did the top exercises across the field. The ladder exercises and minutes of pain were done on our mats. We did a lap at the top and bottom of the ladder.

Cot- We are here to encourage one another. Sometimes we try to outdo each other. We don’t want to be the last one doing the exercises. Remember that “ The only person you should strive to be better than, is the person you were yesterday.” Matty Mullins.

Recent Workouts

Backblast 6/17/20

Threat Level Q:

PAX: G.I. Jane, Atlas, Tinker, Bindi, Freestyle, F-stopWarm-Up- Stretching on your own, jog to stairs and around

The Thang: complete every exercise listed. We did cardio, abs, upper body, lower body and ran to the stairs and back to finish up. Stretching on your own to cool down.

COT: I’ve been reading the Lion, The Witch and the Wardrobe and it’s been very relaxing and enjoyable to read a good fiction book. Sometimes I stare at my phone for way too long and it never leaves me feeling good. I never regret picking up a book. I encourage you to pick up a good book and read! “Some day you will be old enough to start reading fairy tales again.” C.S. Lewis

Recent Workouts

Backblast 6/12/20

Salty Q:

PAX: Margarette, Msafari, Sgt Socks, DoubleMint


The Thang:
Partners will take turns. One will do an exercise while the other does a shuttle run in the parking lot. Then they will switch. Exercises were as follows:
Tricep extensions
Calf raises
Curtsy lunges

Ab work:
All ladies Get in plank position in a row. The first person does 10 reps and runs and gets back in line and the next person does that same exercise then runs and so on. Meanwhile the first person starts a new exercise and repeats the same pattern until everyone has done all of them.
Flutter kicks

COT: talked about forgiveness.

Recent Workouts

Backblast 6/10/20

Vanilla Ice Q:

PAX: Derby, Atlas, Freestyle, Threat Level, Passport, Peaches, Houston

Warmup: Potato Diggers in cadence, Jumping Jacks Avalanche

The Thang: We need each pairing together, then held plank til everyone was done before we moved on to the next pairing.

Sally and a cool down walk to end.

The Skinny:

I have been thinking a lot lately about “imposter syndrome” and if my accomplishments are really my own doing or just luck. I’ve come to embrace the “we are not professionals” terminology we use at FiA, in other aspects of my life. None of us are experts at life – we’re all just doing the best we can with the skills and experiences we have. I think if we can each remind ourselves that it’s ok not to have everything together and perfect, we can be kinder to others and ourselves.

Recent Workouts

Backblast 6/8/20

Proton Q:

PAX: G.I. Jane, Msafiri, Jewels, Crush, Margarette, Freestyle (FNG!)

Warmup:  Jumping jacks and potato diggers in cadence

The thang: Dora workout pictured below. While one partner was doing the exercise, the other ran half the link of the pavilion and back.

Cool down OYO

CoT: As women, particularly in the summer when bathing suit ads begin coming out, we may have body image issues. GI Jane posted the graphic below giving us reasons to celebrate our bodies. We did an intense workout this morning, and we took a second to celebrate our bodies for carrying us through it. We are beautiful. We are strong. We are FiA.

Recent Workouts

Backblast 6/6/20

Summit Q:

Pax: Margarette, Msafiri, Atlas, Passport, Salty
The Thang: A “roaring twenties” theme workout with lots of running so we can get our miles in for the June mile challenge.
Warm up: jog 1 lap around the Founders short loop and then walk to the hill
Workout consists of two sets of three exercises, perform 20reps of the first exercise and run up/down the hill, then 20reps of the next exercise, etc.  We were able to complete a each set twice.  We also “enjoyed” a burpee train!
Set 1:

  • 20 pushups
  • 20 squats
  • 20 ankle biters

Set 2:

  • 20 tricep dips
  • 20 static side lunges
  • 20 second reverse plank

Cool down OYO.
COT: This week has been tough.  I’m still processing all the world’s events and feeling very introspective; I wish I had more poignant words to share.  One of the things I’ve read recently that I found encouraging is the following:
“Simple things you can do to help humanity:

  1. Don’t feed into fear, chaos, and drama
  2. Educate yourself (research deeper than surface level information)
  3. Create and spread awareness… Within yourself, within your circle, and within your community
  4. Share your voice and stand up for what you believe in (use your social media for good and not for your Ego
  5. Be the change.  Don’t stay silent or inactive when you know in your heart you need to take action.  Listen to your soul’s nudges and follow through
  6. Make every day count, you’re here for a reason.”