Recent Workouts

Burpee Power Hour (JC)

Q: Margarette

Saturday, February 26, 2022
AO Riveter Station, WAR

PAX: Elsa, Sourdough, Peppermint Patty, Gish


Warm Up: high knees, potato diggers, stretch while I explained the workout

The Thang: Burpee Power Hour

I used a power hour music mix on YouTube, this switched the song every minute. We did 100 reps of exercises.

When the song switched, we did 1 burpee and continued counting.

The exercises were:
-bicep curls
-tricep extensions or kickbacks
-lateral raises
(Ran a lap)
-shoulder press
-imperial walkers
-bent over rows
(Run a lap)

I think we did about 40 burpees

Ended with abs- 1 min of each heel taps, crunches, bicycle crunches, plank.

COT: between the FiA nation declutter challenge and watching a documentary about minimalism, I’ve been thinking a lot about my stuff, what’s needed, what’s clutter, etc. I’ve been a maximalist my whole life, but have found it so freeing to get rid of stuff I don’t really need.

Recent Workouts

Blackjack (JC)

Q: Summit

Wednesday, February 23, 2022
AO Riveter Station -RRG

PAX: Boots, Callalily, Peppermint Patty, Katniss, Margarette


Warm Up: squats, side lunges, jumping jacks

The Thang:
Blackjack with block burpees and Mike Tyson’s.
We finished with an ab circle: 1 minute of ankle biters, glute bridges, and leg raises.

The Skinny: I was a wreck this morning and forgot my contacts and water (ran back to the house for contacts lol); but the weather was warm so that’s a plus. It was rainy so we moved to the pavilion.

For black jack we ran half the length of the pavilion alternating our exercises.
By 18 block burpees my shoulders were screaming.
We took a break and did 2 rounds of 20-20-20 jumping jacks, squats, and bicep curls.

COT: I wish I was interesting and had something interesting or funny to say for a COT. BUT, the weather is warming and I’m so thankful for a change in season coming up. That’s all I got . Lol.

Recent Workouts

40s (RAD)

Q: Oreo

February 22, 2022

AO: Riveter Station RAD

PAX: Elsa, Sgt. Socks, Mini, Gish


Warm Up: never have I ever.
Hamstring stretches, high knees, butt kicks, cross arm stretches, triceps stretches, quad stretch.


Forties (with light weights): 30/10, 25/15, 20/20, 15/25, 10/30 for each of the following:

  • Squats/Bicep curls
  • crunches/Supermans (no weights)
  • boy bands (no weights)/arm raises
  • lunges/triceps
  • standing crunches/hip dips

COT: Our bodies are intentionally made and intentionally made different. We shouldn’t compare ourselves to others, but thank them for being working strong bodies! 

Recent Workouts

AMRAP 10-20-30 (JC)

Q: Boots

AO: Riveter Station – RRG

PAX: Gish, Peppermint Patty, Doodle, Summit, Katniss, Sourdough, Callalilly

Disclaimer- FiA is not responsible, exercise at your own risk, modify up or down, …

Warmup: while I explained the “beat down”

  •  Hamstring pulls
  • Imperial walkers
  • Jump rope
  • (IC) Potato diggers

Thang – AMRAP- As Many Reps As Possible (See photo below)

  •  4 cycles- each cycle 7 minutes 
  • 1 min rest between cycles
  • ***We heard a train headed our way at the end of the warmup- so the first cycle was predominately a 4-5 minute burpee train!***

Abdominal Ender: 

  •  1 min plank
  • 1 min boat pose
  • 1 min bicycle crunches
  • 1 min leg raises

Count: 8 PAX!!!

Even if you are on the right track, you will get run over if you sit there

Recent Workouts

FiA Fitness Tests (all AOs)

Q: Summit

Fia Fitness Tests February 2022

Friday 2/4/22 AO Etta’s Nest
PAX: Katniss, Doublemint, Zinny, Bookworm

Tuesday 2/8/22 AO Riveter Station RAD
PAX: Mini, Oreo

Saturday 2/12/22 AO Riveter Station WAR
PAX: Freestyle, Gish, Sourdough

Wednesday 2/16/22 AO Riveter Station RRG
PAX: Boots, Callalily, Gish

Saturday 2/19/22 AO Dolly’s Nook
PAX: Cheetah, Bindi, Ariel, Malibu


Warm Up: IC jumping jacks, windmills, high knees

Short Tabata: 2 rounds 30 secs on/10 secs off with 30 sec recovery between sets.

We rotated among the following sets at each workout:
jumping jacks & imperial walkers, seal jacks & jump shots, Mountain climbers & inchworms, raggedy anns & squats.

Once we were warmed up we completed the following for the fitness test:

  • 1 mile run (timed)
  • Push ups (#/minute)
  • Sit ups (#/minute)
  • Plank hold (total time, unlimited)
  • Burpees (#/minute)
  • Sit & reach (inches +/-)

COT: Try to take what you did today in the fitness test to set a new goal for yourself so that you can continue to grow in your workouts with Fia. And don’t forget that we are #bettertogether.