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 

Red, White, & Booty

 Monday, July 5th 

Q ~ Survivor

Pax ~ Wedding Singer, Murph, Aristocat, Ginger Spice, Hot Wheels, Sparks




It Was a Hot One!!

We were 15 STRONG this morning for a PAX choice DORA, a little Ring of Fire and some Five and Dimes.  Welcome Giggles and The Professor to our awesome crew!  #bettertogether #fiaencgreenville

Q:  Ginger Spice
PAX:  Wedding Singer, AD, Gilbert, Giggles (FNG), Rajun Cajun, Updoo, Bacheta, The Professor (FNG), Murph, Blue Angel, Major Pain, Spike, Digger (Respect)  Hot Tub

TABATA & AMRAP

 Monday, June 14

Q ~ Survivor

Pax ~ Ginger Spice, Blue Angel, Hobbit, Wedding Singer, Hurricane, Murph, Spike,  AVT




Strengthening Day

 6/10/2021

Q: Curly 

PAX: AD, Hot Tub, Spartan, Dancing Queen, Sherlock (FNG), and Veggie 

The THANG:

Warm-up (Good mornings, trunk twist, jog in place, Hallelujahs)

45 sec of each-

Dumbbell peck fly (with weights)

Bent over row (with weights)

Side dumbbell raises (with weights)

Skull crusher (with weights)

JOG THE KEYHOLE

Wall sit (60 sec) 

JOG THE KEYHOLE

45 sec of each-

Swimmers

Plank reach throughs

Bicycle Crunches

Side leg lifts 

JOG THE KEYHOLE

10 reps of each-

"dirty girls" or bridges (with weights)

modified bridge with one leg less bent (to isolate one hip at a time) (with weights)

bridge pose with rotating hip taps to the ground 

REPEAT ALL MOVES AGAIN, however, have one member run the keyhole while all other members are doing the exercise. When the member returns, continue to the next exercise and the next member in the rotation proceeds to run the keyhole. Continue until all exercises have been completed. 

STRETCH


Never Miss a Monday

 Monday, June 7th

Q ~ Survivor

Pax ~ Hot Wheels, Ginger Spice, Hurricane, Prosecco, Pepperoni, Cha-Cha, Wedding Singer, and Hobbit





Never miss a Monday

Welcome Sunshine! Love my FiA sister!!
https://drive.google.com/uc?export=view&id=1wn1_bE8b_AWX049ByoxRcNbP9upx0asMhttps://drive.google.com/uc?export=view&id=1VHNt5tj2qKwv1YM3J4pfQcbgur0r4huehttps://drive.google.com/uc?export=view&id=1VLfi71zT7-bSsZzf2D7OIHq-Kwk2oBeo

Burpees and Shoulder Presses

Q:  Ginger Spice
PAX:  Aristocat RESPECT, Traverse, Spike, Wedding Singer, Hot Wheels, Survivor, Strokes FNG

5 - 4 - 3 - 2 - 1

Q ~ Survivor

Pax ~ Ginger Spice, Wedding Singer

------------------------------

5      5 Minutes

·      Run/walk/weighted walk (Round 1)

·      1 minute High Knees (Round 2)

·      1 minute Jumping Jacks

·      1 minute Mountain Climbers

·      1 minute Butt Kicks

·      1 minute Run in Place

4     4  Minutes

·      1 minute Lunges

·      1 minute Calf Raises

o  Repeat for 4 minutes

3      3 Minutes

·      10 Push Up

·      10 Biceps Curl

·      10 Triceps Extender

·      10 Triceps Kick Back

o  Repeat for 3 minutes

2     2  Minutes

·      30 seconds Squats

·      30 seconds Jump Squats

·      30 seconds Prisoner Squats

·      30 seconds Wide/Narrow Squats

1     1 Minute

·      Plank

REPEAT




Every Minute on the Minute- BURPEE!!!

Y'all this one kicked my own booty!  Thanks for sticking with me.  I never thought I would look foward to a burpee.  Thanks Brit, Spike, Kazoo, Wedding Singer, Murph,  Traverse and Prosecco for joinng me!  #bettertogether

Contdown

Countdown

April 29th, 2021

Thursday 6pm

Q - Murph

The Pax: Persico, Hobbit, Sparks, Mudpie, Mudpie JR, Ginger Spice, Traverse, and Murph

Warm-up: stretch

The thing: We did 99 through 33 for a total of 464 jumping jacks, crunches, calf raises, and wall sit. We also did 42 monkey humpers!


99 jumping jacks

99 crunches

99 calf raises

99-sec wall sit/squat hold

9 monkey humpers

66 jumping jacks

66 crunches

66 calf raises

66-sec wall sit/squat hold

6 monkey humpers

33 jumping jacks

33 crunches

33 calf raises

33-sec wall sit/squat hold

3 monkey humpers

88 jumping jacks

88 crunches

88 calf raises

88-sec wall sit/squat hold

8 monkey humpers

55 jumping jacks

55 crunches

55 calf raises

55-sec wall sit/squat hold

5 monkey humpers

22 jumping jacks

22 crunches

22 calf raises

22-sec wall sit/squat hold

2 monkey humpers

77 jumping jacks

77 crunches

77 calf raises

77-sec wall sit/squat hold

7 monkey humpers

44 jumping jacks

44 crunches

44 calf raises

44-sec wall sit/squat hold

4 monkey humpers

11 jumping jacks

11 crunches

11 calf raises

11-sec wall sit/squat hold

1 monkey humpers

 

Cooldown: Stretch