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!

Welcome to Boot Camp

WELCOME TO BOOT CAMP

May 23, 24

Q - Murph


The Pax: 

Ginger Spice RESPECT, Hot Wheels, and Murph.

Warm-up: 

Stretch - over the fence, arms, good mornings, legs, turn down for what song.

 

The thing:

There are four rounds. Partner one does 10 of the given exercises, while partner two does 20 of the second exercise. Repeat with 9 and 18. 8 and 16. 7 and 4. 6 and 12. 5 and 10. 4 and 8. 3 and 6. 2 and 4. 1 and 2. (repeat but switch partner workout)


Round 1: Burpees & Squats


Round 2: In/Out & Jumping Jacks

Round 3: Step-ups (1.2.3) & Moutain Climbers (1.2.3)

Round 4: Squat Jumps & Push-ups

Cool Down:

Stretch

Quote:

"Coming together is a beginning. Keeping together is progress. Working together is success." – Henry Ford.


Challenge - May 18th

May 18, 2024

Q - Murph


The Pax:

Volunteer RESPECT, Bumble. Perseverance RESPECT, Dolly and Murph.


Warm-up: 

Stretch - over the fence, arms, good mornings, legs, and TURN DOWN FOR WHAT!

The thing: Do as many rounds as possible.

Round 1

  • 30 JJ

  • 20 squats

  • 10 pushups

  • Run a level up (parking deck) or a down and back. 


Round 2

  • 30 mountain climbers

  • 20 lunges

  • 10 pushups

  • Run a level up (parking deck) or a down and back. 


Round 3

  • 40 pulse squats

  • 20 burpees

  • 10 pushups

  • Run a level up (parking deck) or a down and back. 


Round 4 

  • 30 bicycle crunch

  • 20 glute bridges

  • 30 scissor kicks 

  • Run a level up (parking deck) or a down and back. 


Cool Down:

Stretch


Quote:

A strong woman looks a challenge in the eye and gives it a wink.  - Gina Carey


Song quote:

    "You don’t have to try so hard. You don’t have to give it all away. You just have to get up, get up, get up, get up. You don’t have to change a single thing......" - Colbie Caillat.

*Murph's take: Be 100% yourself. Don't change who you are for anyone, EVER! If no one told you today, I love and like you the way you are!



100

100

March 25, 2024

Q - Murph

The Pax: 

Ginger Spice (respect), Hot Wheels, Digger (respect), Blue Angel, Crocs (FNG),  and Murph



Warm-up: 

Stretch 

 

The thing:

 

Cool Down:

Stretch


FNG: 

Welcome Latavia H. - Crocs


Put Your Back Into It

 Date - April 4, 2024

Q - Heavy J

PAX - Hot Tub, Veggie

The THANG

1 minute tabata x2 with walks in between sets

Plank

Wood Chop

Alternating Bent over row

March with high knees alternating

Glute Bridge

Glute Bridge March

Reverse Lunge

Sumo Squat

Superman Hold

Bird Dog

stretch

Saturday Arms and Legs

Saturday Arms and Legs

March 30, 2024

Q: Murph

Temp: 47

The Pax: 

Volunteer (respect), Ginger Spice (respect), Spike, Hurricane, and Wedding Singer.



Warm-up: 

  • Stretch

The thing:

Turn down for what (3min 34 sec song)

  • Jumping Jacks

  • Squat Jumps 

  • Push Ups

  • Sit Ups 

  • Plank (Hold until the chorus starts again. Jump up and jog)

4 rounds. 1 minute each. 10-second rest between.

  • Renegade Row

  • Squat x hammer x press

  • Reverse lunge X bicep curl

  • Lateral x front

  • Squat x calf raise

Quote: 

  • Don't adapt to the energy in the room. Influence the energy in the room. 

CrossFit Ruck

CrossFit Ruck

March 13, 2024

Q: Murph

Temp: 74 and sunny!

The Pax: 

Bumble, Survivor, Volunteer (respect), Stitch (respect), and Dolly

Warm-up: 

Stretch


The thing:

Ruck the 3-mile path with CrossFit activities on every new road. 

  • 20 pushups

  • 20 JJ

  • 10 lunge around the world

  • 15 incline pushups

  • 20 Monkey Humpers

  • 30 Calf Raises

  • Jog to the next street

  • 10 Hammer Curl to Press

  • Sprint to the next street

*Due to starting 15 minutes late, we did not complete any CrossFit in the last .70 mile. 


Quote: 

When you have a dream, you’ve got to grab it and never let go” -Carol Burnett.


I like to move it, move it! (dance)

I like to move it, move it!

Feb 24, 2024

Q: Murph


The Pax: Hurricane, Wedding Singer, Volunteer (respect), Dolly, Spike, and Perseverance (respect).


Warm-up:  Stretch

The Thing:

  1. Bathrooms - 4:40 Drop it like it’s hot

    1. Squats

    2. Monkey Humpers

    3. High knee Lunge

  1. Theater/Stage - 6:27 Cha Cha Slide

    1. Cha Cha Slide Dance

  1. Memorial - 3:34 Turn down for what (Start by running on the spot and building up. Then, when you hear ‘turn down for what,’ you need to perform the following movements until the next ‘turn down for what’)

    1. Squat Thrusters 

    2. Squat Jumps 

    3. Push Ups

    4. Sit Ups 

    5. Plank (Hold until the chorus starts again. Jump up and jog)

  1. Playground - 3:44 Champion

    1.  L hook, R hook, L upper, R upper X8

Break

  1. 4 left high knee lunge jump, 3 left overhead crunch

Beak

  1. 4 right high knee lunge jump, 3 left overhead crunch

Repeat

LUDA

  1. Three jabs and 2 knee-to-elbow crunch

LUDA FAST

  1. Jabs and crunch fast.

Carrie

  1. 4 left high knee lunge jump, 3 left overhead crunch

  2. 4 right high knee lunge jump, 3 left overhead crunch


Quote: Sing like no one's listening, love like you've never been hurt, dance like nobody's watching, and live like it's heaven on earth. - Mark Twain

Chronological Order

Chronological Order

Feb 22, 2024

Q: Murph


The Pax: Wedding Singer and Dolly




Warm-up: 

Stretch and a 10 min walk/run


The thing:

Ten stations, each taking one minute with 10 seconds of transition time. Complete each activity before moving on. After completing all ten, run a down and back. Repeat the cycle.

  1. Jump rope

  2. Squat

  3. Hula Hoop

  4. Triceps dips

  5. Inch Worms

  6. Hammer Curls

  7. Crunch

  8. Push Up

  9. Situps

  10. Burpee


Cool down: 

Guided stretching for 10 minutes.


Quote: “It does not matter how slowly you go, as long as you do not stop.” — Confucius