Welcome to FiA ENC Greenville!
On The Move
AMRAP up 2019
Warm up: Run/Weighted Walk ½ Pie (½ loop)
Part 1
20 seconds high knees
25 secs pushups
30 secs squat jumps
35 secs mountain climbers
40 secs tricep dips
45 secs jumping jacks
50 secs push ups
45 secs walking lunges
40 secs tricep dips
35 secs imperial walkers
30 secs plank
25 secs burpees
20 secs side lunges
Part 2 AMRAP
Each round is 5 minutes
10 lunges (each leg)
10 shoulder taps
25 side crunches (each side)
Run
10 thrusters (with weights)
10 side bi cep curls
25 high knees
10 Sumo Squats (with weight)
10 inch worms
25 mountain climbers
The Terrible Two's
December 26, 2019
Q- Ginger Spice
PAX- Hobit, Queso, Hot Wheel
Warm Up
Run for 2 minutes
2 minutes of squats
2 minutes of lunges
Rest 2 minutes
Run 2 minutes
2 minute plank
2 minutes of burpees
Rest 2 minutes
Run 2 minutes
2 minutes of biceps
2 minutes of triceps
Rest 2 minutes
20 Fire Hydrants (each leg)
20 Donkey Kicks (each leg)
20 Sit Down/Stand ups
20 Bird Dogs (each leg)
20 Superwoman
PAX choice abs (done in increments of 20).
Doracides!!
Wednesday, December 18, 2019
Q: Ginger Spice
PAX: Cheegan, Chicken Pot Pie (2.0), Blue Angel, Wedding Singer
After a quick warm up, we started our workout. It was a cold moght so I promised to keep everyone moving.
Doracides
100 push ups
200 crunches
300 squats
While partner runs to first cone and does 1 burpee and then to 2nd code for 2 burpees and then to the 3rd cone for 3 burpees then back.
Part 2
30 calf raises
30 Imperial walkers
30 squat jumps
Run x3
30 penguins
30 heels to heaven
30 flutter kicks
Run x3
3 minute plank
COT, Name O Rama
Thanks Ladies!!
Never Miss A Monday
6pm - 12/16/19
Although I was late to upload the workout went quick! It was great seeing everyone again after being gone for a while due to injury. In true fashion we began with a warm up and a 10 minute round of cardio!
Once we were back we got down to business! Each exercise was done for a minute
Abs:
- flutter kicks
- pilates hip raises
- toe touches
- pilates leg raises
- pilates toe taps
- Russian twists
- penguins
- plank
- inchworms
- scissor kicks
- reverse crunches
- tricep dips
- bicep curls
- table top hold
- front dumbbell raise
- bent over row
- peck fly
- hammer curls
- pull up your pants
- side curls
- scarecrow extensions
- plank
Ocean Abs and Resistance Bands
The Three Musketeers
Warm-Up
Round 1
Plank Side Kicks (R)
Diamond Sit-Ups
Russian Twists
1M Plank
Side-Shuffle to fence & back
Round 2
Tricep Pulses, alternating
Chicken Wings
Lunge to fence & back
Round 3
Plank Saws
Push Ups
Defenders
Plank Jacks
Sometimes when you're in a dark place, it feels like you've been buried. In reality, you've been planted.
11 For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.
Jeremiah 29:11
The ABCs of Exercise
ABtastic
We Got Legs!
Here’s to December
Q: lil Sebastian Pax: wedding singer, ginger spice, hobbit, hurricane, clutch, bad wolf
Warm up: March in place/swing arms, toe touches, 10 jumping jacks in cadence, run to the light
The thang:
Set #1
15 burpees
20 lunges (each side)
25 shoulder press
30 jump squats
1 minute plank
Run to the fence
Set #2
15 pushups
20 curtesy lunges (each side)
25 bicep curls
30 sumo squats
1 minute side plank
Run to the fence
Set #3
15 mountain climbers (1-1)
20 side lunges (each side)
25 tricep extensions
30 squats
1 minute side plank (opposite side)
Run to fence
Abs: each person named an ab excersise to do and we went around twice.
Finished with a picture and a quote!
I'm Late, I'm Late!!
The Thang:
50 JJs
20 Tricep dips (or extensions)
50 Step Ups (1:2)
20 Speed Skaters (1 is 1)
2 minute wall sit
20 burpees
50 Peter Parkers
20 Star Crunches (2 is 1)
50 JJs
20 Push Ups
RUN Big Wedge of Pie
Back to Round the Bases with various exercises
DORA, Dan, BLIMPS
Planks-giving!! 11/29/19
10 sec plank
10 plank jacks
20 sec plank
20 squats
30 sec plank
30 crunches
40 sec plank
40 lunges
50 sec plank
50 bicycles
60 sec plank
60 JJ
60 sec plank
60 mtn climbers
50 sec plank
50 flutter kicks
40 sec plank
40 side lunges
30 sec plank
30 sit ups
20 sec plank
20 squats
10 sec plank
10 burpees. (We decided to skip the burpees today and did a full lap).
💕Caliente
Pre-Turkey Time 11/27
Warm Up (Arm Circles, Windmills, High Knees/Butt Kicks, 10 step ups total, 3
Round 1 x 3
24 Big Girl Sit ups
24 Squats
24 Walking Lunges (24 out and 24 back in)
RUN (5 mins after each round )
Round 2 x 2
24 Push Ups
24 Reverse Crunches
24 Bear Crawls ( 24 out and 24 back in)
RUN (to fence and back after each round)
Ended with a picture and what we are thankful for.
BLIMPS


Monday Madness
Q- Sketch
PAX- Blue Angel, Bad Wolf, Clutch, Hobbit, Wedding Singer
The Thang:
So it was finally starting to clear up after all of the rain we had been dealing with however I had planned for a shelter workout so we stuck with it. Thank you to all the ladies for bringing your lights!
We began with a warm up of arm circles, windmills, high knees and butt kickers. Then we moved on to some jumprope moves. Each move was 30 seconds long.
- both feet slow
- both feet fast
- left leg only
- right leg only
- both feet fast
- both feet slowly
- both feet side to side
- both feet fast
- both feet side to side
- both feet fast
- 30 smurf jacks
- 20 reverse crunches
- 10 dolphin pushups
- 30 donkey kicks (both legs kicked up at the same time like a tuck jump)
- 20 bicycle crunches (1:1)
- 10 plank up downs
- 30 lunges
- 20 burpees
- 10 big girl sit ups
Winter Hurricane
AD, Bad Wolf, Clutch, Blue Angel, Hobbit, Ginger Spice, Sketch, Cheegan, Twinkle Toes
The Thang:
Four Corners

Date:
October 2, 2019
Q:
Bad Wolf
The Pax:
Clutch, Twinkle Toes, Ghiradelli, Ginger Spice, Mude Pie, Queso, Lil' Sebastian, Wedding Singer
The Thang:
Each corner of the shelter was dedicated to a different body part. We did 25 reps of 4 different exercises at each corner.
- Abs
- Crunches
- Bicycles
- Penguins
- Diamond Sit-Ups
- Arms
- Scarecrows
- Push Ups
- Reverse Flys
- Chicken Wings
- Legs
- Squats
- Walking Lunges
- Donkey Kicks
- Solid Gold Fire Hydrants
- Cardio
- Plank Janks
- Mountain Climbers
- Imperial Walkers
- Skaters
Closed with Name-O-Rama and the following quote: