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!

Deck of Cards

 Q ~ Survivor

Pax ~ Nugget, Ginger Spice, Volunteer, Wedding Singer, Queso, Mud Pie, Blue Angel, Lemonade, Derby, Inked, Murphy, Shocker (FNG), Butterfly (FNG)


Warm Up and Walk/Run the Loop


Round 1 

Diamond - bicep curl

Heart - jumping jacks

Club - tricep extension or kick back

Spade - shoulder press


Round 2

Diamond - dirty girls

Heart - crunches

Club - superwomen

Spade - penguins


Number of Reps:

Numbered Cards 1 -10

Jack - 11

Queen - 12

King - 13

Ace -14

Joker - 1 minute Plank

Tiger King Circuit Challenge

Q:  Ginger Spice
PAX:  Wedding Singer, Ink'd, Britt, Spike, Volunteer RESPECT 

The Thing
Warm Up
10 Windmills
10 Jumping Jacks
10 Upper cuts (per arm)
10 jabs (per arm)

Circuit 1 (8 minutes)
15 burpees
40 mountain climbers (20 each leg)
40 scissor kicks
20 push ups

Run/jog/power walk the loop like you are an American fleeing the country after Joe Exotic won the 2024 presidential election.

Circuit 2 (8 minutes)
15 jump squats
40 walking lunges
40 crunches
20 tricep extensions 

Run/jog/power walk the loop like you had a family emergency and Joe Exotic showed up in his EMS jacket.

Circuit 3 (8 minutes)
30 star crunches
20 sumo squats
20 bicep curls
30 monkey humpers 

Run/jog/power walk the loop like you are Carol Baskins second husband and she is is trying to dress you up like her pet tiger, leash and all.

Circuit 4 (8 minutes)
30 second plank
20 pencil squats 
20 American Twists
30 Superwoman 

Partner Cardio v. Strength

 Wednesday, April 13, 2022


Q ~ Survivor

Pax ~ Wedding Singer, Traverse, & Murph

Warm Up ~ High Knees, Butt Kicks, Toy Soldiers, Arm Circles, Weight Walk or Run the Loop





Monday AMRAP

Q:  Ginger Spice
The Monday AMRAP did not disappoint!  Thanks for joining me Hurricane, Traverse, Bad Wolf, Clutch, Hot Wheels, Wedding Singer, Spike, BowDaBra FNG, Ink'd, Murph and Volunteer RESPECT.  Y'all ROCK!  Welcome FNG Bowdabra!  Happy 39th Birthday Spike!   #bettertogether #StrongerTogether #fiaencgreenville #findmeatfia #fianation #findmeatfia #fiafaces #nevermissamonday

Arms galore!

 Wednesday, March 30th, 2022

6 pm

The Pax: Inked, Traverse, Ginger Spice, Survivor, Happy, Murph (Q)

Warm-up: High knees, butt kids, arm circles, windmills, and a run/weighted walk.

The Thing: eight exercises X4. 45 seconds on, 15 seconds rest. 1-minute rest after each set of eight.

Quote: Never be a prisoner of your past, it was just a lesson, not a life sentence.






Saturday Mornings are for FiA!!

Q:  Ginger Spice
PAX:  Blue Crush, Weaver, Wedding Singer

Friday Eve

 Thursday, March 24, 2002

Q ~ Survivor

Pax ~ Ginger Spice, Hot Wheels, Wedding Singer, Brit    






Wednesday Happy Hour

Q:  Ginger Spice
PAX:  Wedding Singer, Blue Angel,  Digger RESPECT, Spike, Ink'd, Repunzel,  Britt and Hot Wheels

The Dirty Diamond!

The Dirty Diamond did not disappoint!  It was so nice to start and finish a workout in the daylight.  
Q:  Ginger Spice 
PAX:  Wedding Singer, Digger RESPECT,  Spike, Traverse, Ink'd, Hurricane and Bad Wolf

Friday Eve

 Thursday, March 10th

Q~ Survivor

Pax ~ Hot Wheels, Bad Wolf, Wedding Singer, Ginger Spice


Warm Up

10 high knees

10 butt kicks

10 jumping jacks

10 toy soldiers

weighted walk of the loop


The Thang

Set 1 (20 reps of each; Repeat 3x’s)

Curl & Press

Calf Raises

Jumping Jacks

Standing Side Crunch

Weighted Walk of Loop

 

Set 2 (20 reps of each; Repeat 3x’s)

Triceps Extension

Squats

High Knees

Wood Chopper

Weighted Walk of Loop

 

Set 3 (20 reps of each; Repeat 3x’s)

Lateral Raises

Deadlift

Mountain Climbers

Core Stabilizer

Weighted Walk of Loop




Thirsty Thursday


  Date: 3/3/22

Q: Hot Wheels 

Pax: Wedding Singer, Ginger Spice, Red Velvet, Bad Wolf 



Warm up 

20 squats 

20 push-ups 

Run the loop 


The Thang: 

10 of each exercise, then 9, 8 and so on until you get to 1 


10,9,8,7,6,5,4,3,2,1 

Burpees

Superman

Butt Kickers (1,1,2,2 count) 

Jump Squats 

Pike Push-ups 

Plank Jack 




10 then 9 ( we ran out of time) 

Russian Twists (1,1,2, 2) 

Sit ups

Kick backs

Step back lunge (1,1,2, 2) 


Name - o- Rama 

COT 

Quite “stop stressing over shitty people” 

Workout Wednesday

Q:  Ginger Spice 
PAX: Traverse, Wedding Singer, Croft, Murph, Digger RESPECT, Spike, FNG Guac, Blue Angel and Tik Tok

Never Miss A Monday

Monday, Feb. 21, 2022 6pm

The Q - Major Pain


The PAX - Traverse, Digger (Respect), Wedding Singer, Spike, Mud Pie, Ink'd, Murph, Hot Wheels, Ginger Spice, Volunteer (Respect), Bad Wolf, and our FNG Tik Tok!


The Thang - 

Warm Up: Jumping jacks, Arm circles, Vinyasa, 2 lap run/walk

Set 1: Renegade Rows 10 each side

          Standard Push Ups 10

          Downward Dog Crunches 2 full sets

Set 2: Weighted Shoulder Shrugs 10 each side

          Wide Push Ups 10

          Flip Flop Crunch 10 each side

Set 3: Balance Arch Press 10 each side

          Staggered Push Ups 10

          Head Shoulders Knees Toes Plank 5 


Complete each set 2x. Take a quick break and stretch out shoulders between sets. 

Cool Down: Vinyasa, Side stretches, Shoulder stretches




Bad Wolf Returned

 Date: 2/17/2022

Q: Bad Wolf    

Pax: Wedding Singer, Hot Wheels, Clutch, Survivor, Volunteer, Ginger Spice, Spike

The Thang:

Warmup: 2 Laps around the Loop


Rounds: 20 reps per exercise, 4 exercises per round


10 burpees


Round 1: 

    Squats

    Curtsy Lunges

    Russian Twists

    Defenders

Run the field & back, overhead arm claps until everyone is back


5 inchworms 


Round 2: 

    Hammer Curls

    Chest Press

    Bicycles

    Leg Lifts


Weighted Walk the field & back, overhead arm claps until everyone is back


Round 3: 

    Deadlifts

    Side Lunges

    Sit Ups

    

Run the field & back, overhead arm claps until everyone comes back


10 burpees


PAX choice exercises, 20 each till time is up


Stretch during Name-O-Rama





Weighted Wednesday

Q: Ginger Spice
Pax:  Survivor. Wedding Singer, Digger "Respect", Spike, Traverse

Warm
Run loop 1 x

The Thang
15 squats to overhead press
15 sumo deadlift to upright row

15 chest presses
15 bent over rows 

15 pulsing lunges each leg
15 goblet squats 

15 bicep curls
15 overhead tricep extensions 

15 weighted crunches
15 weighted reverse crunches

Run parking lot
1 minute plank

Lather,  rinse, repeat x3

Stretch and COT

The Comeback-She’s Tired, But She Made It!



 February 10. 2022

Q: Traverse

Pax: Hurricane, Ginger Spice, Wedding Singer, Hot Wheels







Tabata Valentine

Tabata

February, 12th 2022

Q - Murph

The Pax: Wedding Singer, Digger, Rapunzel, Traverse, and Hurricane 

Stretch/Warm-up

  • 5 min run or weighted walk

Round 1 X2

Jumping Jacks

High Knees

Monkey Humpers

Left Leg Lunges


Round 2 X2

Bench Dips

Elevated push-up

Step-ups

Right Leg Lunges


Round 3 X2

Sit-ups

Up/Down Plank

Crunch

Penguins


Round 4 X2

Lunges

Sumo Squat

Cherry Pickers

Plank


Quote:
Some people want it to happen, some wish it would happen, others make it happen. - Michael Jordan


You Say Tomato, I Say Tabata


Q: Heavy J

Pax: Volunteer, Veggie, Hot Tub

The Thang:

February 3 Tabata Workout

(20 sec on and 10 sec rest x 8)

 

Warm up (high knees, butt kickers, windmills, run the keyhole)

 (alternate - total of 8 sets each)

Jumping Jacks / Jump Squats

Planks / pushups

Shoulder press / fly

Russian twists / V ups

Speed skaters / curtsy lunge

Situps / reverse crunch

Bicep curls / tricep dips

Mountain climbers / bird dogs

 

 Cool down/stretch


Thirsty for FiA Thursday

Oops the flash was on 


1/27/22 - January will never end 

Q: Hot Wheels 

PAX: Croft, Wedding Singer, Ginger Spice, Spike, Bad Wolf

Warm up 

10 Jumping Jack IC

10 squats

10 Skaters

5 burpees

2 laps down and back 


The Thang:

Round 1:

7 (1,1) shoulder taps side shuffle down and back 

14 shoulder taps side shuffle down and back 

21 shoulder taps side shuffle down and back 

Plank for PAX

Round 2 

7 jump squats lunge down run back 

14 repeat down and back 

21 repeat down and back 

Plank 

Round 3: 

7 (1,1) Russian Twists run down and back 

14 repeat 

21 repeat 

Hold plank for pax 

Round 4

7 Sit ups side shuffle down and back 

14 repeat 

21 repeat 


10  Hand release push-ups 

10 burpees 

10 side lunges/ side 

2 laps down and back 

10 mule kicks /side

10 fire hydrant/side

20 dirty girls 

2 laps down and back 


Side crunches and maybe a few other core exercises were tossed in there at the end 


Croft led us in some yoga 


We got some good laughs in! 


FiA love- Hot Wheels 


Never Miss a Monday

Q: Wedding Singer
Pax: Volunteer, Bad Wolf, Survivor, Ginger Spice, Hot Wheels, Digger, Hurricane, and Ink’ed. 

https://drive.google.com/uc?export=view&id=18FfVVwnmMiZV9eNRfnrVssZjBsf5Uwgdhttps://drive.google.com/uc?export=view&id=1YgdTbtHrTl6ncurbxSBQzaQLXfVaDZu3

Death by Dirty Girl

Q;  Ginger Spice
PAX:  Survivor. Wedding Singer. Spike, Digger (Respect), Murph, Chicken Pot Pie (2.0), Blue Angel, Ink'd, Legal (Respect)
Warm Up
10 minute run 
Tabata 40 seconds of work/20 seconds rest
Hammer Curls
Upright Rows
Tricep Extensions 
Run parking lot backwards
50 dirty girls
64 second plank
More Tabata 
Superwoman 
Bird Dogs
Run parking lot
50 dirty girls
More tabata
Lunges 
Side Leg Lifts 
Flamingos
Run parking lot back wards
50 Dirty Girls
1 minute wall sit
Stretching and cool down

I Didn't Die But I Almost Threw Up

 We celebrated FiA's 9th Anniversary and made it through this workout TOGETHER! 

Q ~ Survivor

Pax ~ Blue Angel, Ginger Spice, Traverse, Wedding Singer, & Spike





Dress as your FiA Name
Blue Angel, Spike, Traverse, & Survivor


First Monday of 2022!

Way to show up ladies on a cold Monday night.  I pulled out the pyramid workout to make sure everyone kept moving to stay warm and these ladies finished STRONG!  Thanks for joining me Digger "RESPECT", Bad Wolf, Volunteer "RESPECT", Ink'd "FNG", Clutch and Wedding Singer.  Welcome FNG, Ink'd!!!!  #bettertogether #StrongerTogether