Welcome to FiA ENC Greenville!

Thanks so much for checking out FiA ENC Greenville! We are a community of women who meet for free, peer lead workouts and so much more. Workouts are free and open to all women of any shape, size, fitness level, race, religion, etc. Whatever stage of fitness or life you are at, FiA is here to support and provide a completely judgement free zone! Please check out more about our region here, and our weekly schedule is here!

The Return of Bad Wolf

 

  1. The PAX in attendance

  2. The THANG (the details of the workout)


Q: Bad Wolf

PAX: Clutch, Red Velvet, Wedding Singer, Traverse

The THANG:

Warm Up: 

Jumping Jacks

Arm Circles

Run the field


Stretches (1 min each) 

Overhead Arm Reach

Child's Pose

Cat Cow


The Thang


-1 Minute per exercise; 10 sec rest in between 


Plank

*Mountain Climbers

Supermans

*Skaters

Deadlifts

*Jumping Jacks

Rear Delt Row (row but arms at 90 degrees)

*Squats

Shoulder Shrugs (count to 3 shrug up, palms up)

*High Knees

Upright Row

*Butt Kicks

Underhand Bent Over Rows (rows with palms facing out)

*Run


REPEAT


Belly Blaster

Q-Ginger Spice
Pax:  Spike, Aristocat Respect, Volunteer Respect,  Wedding Singer

Two-song workout!

Two-song workout!

August 26th, 2021

Q - Murph


Stretch 


The Pax: Aristicate, Prosecco, Red Velvet, Ginger Spice, Bad Wold, Traverse, Spike, Wedding singer, and Murph.




Each task should be completed within two songs (Goal is one song). When you finish a task, start back over at the top until the second song is over. When the second song ends, everyone will run, walk or speed walk the pathway. 

Task one

  • 30 Jumping jacks

  • 10 squats

  • 50 Russian twist

  • 20 crunches

  • 10 side lunges

  • 5 jump squats

  • 15 superman

  • 15 front extensions (each)


At the end of the song, RUN the straightaway.

Task three

  • 30 jumping jacks

  • 40 bicycles

  • 10 pushups

  • 5 sit-ups

  • 10 standing calf raises

  • 10 squats

  • 15 crunches

  • 30 knee to elbows


At the end of the song, RUN to the first single tree.

Task two

  • 40 high knees

  • 15 dirty girls

  • 10 push-ups

  • 20 jumping jacks

  • 5 burpees

  • 30 mountain climbers

  • 40 calf raises

  • 30 Russian twist.


At the end of the song, POWER WALK straightaway.

Task four

  • 20 jumping jacks

  • 20 butt kicks

  • 15 tricep dips

  • 10 bicep curls (each)

  • 5 jump squats

  • 40 penguins

  • 10 dirty girls

  • 10 lunges


At the end of the song, WALK straightaway.

Murph's Birthday Workout


Birthday Workout

Aug 11th, 2021

Q - Murph

The Pax: Ginger Spice, Volunteer, and Croft.


The Thing:


Warm-up/Stretch

Magic Number - 34

Legs (10min)

  1. Jumping Jacks

  2. Squats

  3. Calf raises

  4. Lunges

Arms (10min)

  1. Tricep Dips

  2. Biceps Curls

  3. Front Raises

  4. Tricep push up row kickback :)

Core (10min)

  1. Knee to Elbow Planks crossover

  2. Fire Hydrant

  3. Crunches

  4. Dirty Girls


The Final Finale... SUGAR COOKIES to celebrate my birthday!!




I am thankful for my struggles because, without it, I wouldn’t have stumbled across my strengths.

-Alex Elle

Never Miss a Monday

 August 9, 2021

Q ~ Survivor

Pax ~ Hurricane, Wedding Singer, Traverse, Digger, Spike, Murph, Ginger Spice, Hot Wheels

Complete 5 rounds of all exercise, starting with 5 reps, then increasing to 10, then 15, and finally 20.  Finish each round with a run/weighted walk/walk of the loop.

·      Push ups

·      Squat with a shoulder press

·      Jumping Jacks

·      Crunches

·      Triceps Extension

·      Alternating lunge with bicep curl

·      Burpee

·      Bicycle Crunch

Finished with 1o reps of Pax Choice. 

Wedding Singer closed us out with a prayer.



Never Miss a Monday

Solo Dora skipped the running, but did all the exercises. It was a hot evening for sure. 
https://drive.google.com/uc?export=view&id=1uO9-bvJwwpA_qAE1gulhnYF8OahvGrnJhttps://drive.google.com/uc?export=view&id=1nZYwRigAQAkLlU26IeYhBFXkNqOk-h3P

Surprise! it's rain!

July 11 2021
Q: Hobbit
Pax: Nugget,  Hot Wheels, Ragin Cajun,  Hurricane,  Ginger Spice