Recent Workouts

Abs & Arms BlackJack (Kgspt)

Q: Rousey Red

AO Dolly’s Nook

PAX: Bindi, Gaines, Packin, Crafty, Cheetah, Passion


The Thang: BlackJack Workout See Below.

We did a good stretch before starting the workout and completed it one time then finished the rest with a walk.

COT: Asked for prayers for my father due to a cardiac procedure he will have next Friday and a few other prayer requests from the Group. Prayers are very important and they definitely make an impact on the multiple trials and tribulations in our life.

Recent Workouts

Running Intervals (JBO)

Q: Numbers

AO Etta’s Nest

PAX: Jewels, Luna, Doublemint


WarmUp: potato diggers, arm circles, run weights to the end of the parking lot and run back to your mats


Run to end of the parking lot (where weights are) and complete first exercise listed
Then run back to the “mat” side and do first exercise listed.
Run back and forth and do each exercise listed on each side of the parking lot.

Weighted Side of the Parking Lot (25 of each):

1. Hammer Curls w/ Calf Raises
2. Tricep Kickbacks
3. Bicep curls w/ squats
4. Overhead tricep extension
5. Russian Twists
6. Squat thrusts
7. Deadlift
8. Row
9. Upright Row
10. Standing chest press

Mat Side of the Parking Lot (25 of each):

1. Calf Raises
2. Tricep Dips
3. Squats
4. Tricep Dip
5. Plank Jacks
6. Bird Dogs (RSC)
7. Donkey Kicks (RSC)
8. Fire Hydrants (RSC)
9. Flutter Kicks (RSC)
10. Push-ups

(Start over/repeat if time allows until 6:05am)

AB Work:
25 each – LBCs, flutter kicks, Rosalitas, Mtn. Climbers
Hold plank x 1 min
Hold glutei bridge x 1 min

Stretch/cool down


Recent Workouts

A Good Ole Tabata (JC)

Q: Summit

AO Riveter Station – WAR

Pax: Gish, Msafiri, F-Stop, Elsa


Warm up: Jumping jacks, wind mills, high knees IC

The Skinny: Shew it was hot and humid and we were sweating by the end of the warm up! Lots of grunting and groaning this workout, but man was it good!  And we challenged ourselves to add weights to our SALLY at the end!

30 secs ON, 10 secs OFF, 2 minute rest between cycles.
5 Cycles with 8 sets each of alternating pairs of exercises (so each exercise is done 4 times):
1: Mat Taps/Skaters
2: Mountain Climbers/Plank Jack
3. Seal Jack/Smurf Jack
4. Star Jack/Burpees
5. Fire hydrant/Donkey kickABS: 1 minute each of big girl sit ups, ankle biters, glute bridges.

SALLY: add a dumbbell for extra resistance

Cool Down

COT: Life is getting busy again and I am reminded of how nice and important it is to also make time to just be home with my people.

Recent Workouts

FunFest Workout (Kgspt)

Q: Ariel

AO: Dollys Nook

PAX: Gaines and Bindi


The Thang: see pic

COT: As an adult, realizing the importance of community. My parents always took us to Fun Fest and it’s some of the best childhood memories that I have.. I loved being raised in a smaller town, but as I grew older, I wanted to move away. And I still may some day.  But for now,  Im very thankful for finding work in my hometown. There are few jobs in my line of work and I am fortunate enough to get to stay in the Tricities

Recent Workouts

Tombstone Hill Dora (JC)

Q: Atlas

Date: Wednesday, July 14, 2021 5:30am

AO: Riveter Station – RRG

PAX: Peaches, Katniss,Crush, Margarette, Acadia

Disclaimer: I am not a professional. Workout at your own risk and modify exercises as necessary.

Warm-up: Mosey from sundial to Tombstone Hill and Potato Diggers in cadence

The Thang: We did a Dora partner workout. One partner ran to the top of Tombstone Hill and did 5 jumping jacks while the other partner did the exercises and they switched off until finished. 

  • 300 Squats
  • 200 LBCs
  • 100 Push ups
  • 50 Burpees

As we finished the PAX stretched it out until everyone was finished. 

The Skinny: “But did you die?” In the midst of a workout we often feel like we just can’t do it any longer. But, we are stronger than we realize. We come to FiA to get better and we are #BetterTogether.

Recent Workouts

Wheel of FiA! (Kgspt)

Q: Gaines

AO Dolly’s Nook

PAX: Cheetah, Bindi, Packin, Rousey Red, Sunny


Warmup: arm circles, potato diggers, high knees


Each person gave the wheel a spin & we did the exercise it landed on for 1 minute.
Full body workout with cardio! Most exercises were done 3 times. See pic below.

COT: “The deepest craving of human nature is the need to feel appreciated.” – William James
I’m currently reading “The Power of a Positive Mom.” As adults we want to feel appreciated at work as well as at home. Also, be mindful of our kids & their need to feel appreciated. Feed their little spirits with positive words. Some psychologists say, when someone hears one negative comment, it takes 10 positive comments to overcome the effects of the negative one.

Recent Workouts

1 Minute Exercises (JC)

Q: Boots

AO: Riveter Station – RRG

PAX: Callalily, Acadia, Msafiri, Peaches, Atlas


Warmup In cadence: imperial walkers, cherry pickers.  Jog up stairs and around amphitheater and back down. 

Thang:  See photo below

–  3 circuits (lower body, upper body, abs)
– 2 rounds of each circuit- each exercise performed for 1 minute, with 15 seconds of rest between
– Jog/ walk lap between each circuit

Cool down / Stretch

Count: 6 PAX!!!

Recent Workouts

Weighted Wednesday (JBO)

Q: Splits


AO: Ettas Nest

PAX: Firecracker, Numbers, Zinny, Doublemint

Warm up:
Potatoes diggers
Static oblique stretches
High knees

The thing:
24 of everything
Little baby crunches, cherry pickers, heels to heaven, scissor kicks, hello dolly’s, ankle biters, Russian twists, and superwomans.

3 sets. With a bridge lap and 25 push ups inbetween.

1st set no weights, 2nd set with hand weights, 3rd set optional weights.

1 minute of each: regular plank, shoulder taps in a plank, hip dips, and each side plank.

Cool Down:
Prone press up
Child pose
Static oblique stretches

COT: Lately I’ve been going through a rough patch of health uncertainties. The main thing I’ve been able to tell myself to keep going is, James 1:2-5 “Consider it PURE JOY my brothers and sisters when you face trials of many kinds. Because you know that the testing of your faith produces perservearnce.” Remeber whether you’re tackling a mountain or a mole hill, that God is with you and He has such great plans for you out of these struggles!