Tag Archives: bootcamp workout

Resuming the FiA “Q” Role with a 1-2 Punch

Over the past week I have been posting a lot about FiA (Females in Action).  The increased publicity has driven a lot of questions my way about how the group works and whether or not someone new would have the ability to keep up.  I am hoping to address some of those questions in today’s post – since it coincides with my first “Q” back since having baby number two.

1372261424What is the group anyways?  Females in Action (FiA) was started in January 2013 as inspired by the all male workout group F3.  It is an all female peer led workout group that is free.  Leaders, “Q’s”, volunteer and plan workouts in advance.  In an effort to build confidence in members, each and every person is invited to lead after completing “Q” school.  It’s not just about working out though – the group regularly holds bible studies, meets for happy hours and completes volunteer work together.

photo 2-14How do you find a workout? Check out the amazing website (FiAnation.com)  The group is currently operating out of several locations throughout North Carolina and South Carolina.  Workout times vary by location.  Higher intensity options are offered on some days.  Workout types include running only and bootcamps.

Do I just show up? Yep.  Prior to starting the workout, let the group know that it is your first time meeting.  Members communicate by nicknames.  At the end of the workout you will be given your own nickname.  No need to feel threatened.  Workout location meet ups are typically well lit and the women are very inviting.

What is a typical workout like?  There is no way to tell what a specific workout will be until you get there, however, reading the workout location description should give you an idea.  It is also beneficial to read prior week “backblasts” or descriptions of prior workouts.  Each “Q” is asked to post a short summary of their workout later in the day.  If you want a better idea of what to expect, check some of the backblasts out.

FullSizeRender-20I will use this point as a perfect lead in to a more detailed description of the high intensity bootcamp that I led on Friday morning.  High intensity workouts involve at least two miles of running.  The Friday workout, titled “Iron Maiden”, runs out of the Metropolitan and begins at 5:15AM.  Total workout time is 45 minutes.  Since I was leading at 12 weeks postpartum on the 12th of June, my entire workout was aimed at using the numbers 1-2.  Hence, we started the workout with a 1.2 mile run to local Edgehill Park.  In an effort to keep all pace groups together, I gave ladies the option to drop into the park at .8 miles OR continue on for the 1.2.  I think we were split about 50/50.

FullSizeRender-24Bootcamp circuits started at the park.  For 12 minutes, we completed a legs/arms based AMRAP circuit (As Many Rounds As Possible).  See circuit below, including a picture of part of the circuit above.

  • Box Jumps x12 or Step Ups x12 each leg on brick ledge
  • Dips x12 off brick ledge
  • Squats x12
  • Push ups x12
  • Run up the park stairs and back down

FullSizeRender-21Notice the trend of 1-2?  After 12 minutes, most women were able to get through 4-5 rounds.  We continued with a second AMRAP circuit on the playground that targeted core strength.  See below.

  • Plank walk down and up x12 (see picture above)
  • Ab V-Sit Extenstion x12
  • Side Plank Dip x12 each side
  • Knee Up x12 (see picture below)
  • Run up hill to sidewalk and back down

FullSizeRender-17We concluded the workout with a run back to the start.  Again, athletes were given the option to run the .8 mile or 1.2 mile loop back to the parking lot.  I was extremely excited when everyone decided to do the long loop.

IMG_5626Self admittedly, several women mentioned that they were not runners so this was hard.  I admire their dedication.  Given the option, they pushed themselves out of their comfort zone.  That said, they were able to run over three miles, while completing a difficult cardio strength bootcamp, in 45 minutes.  At the same time, some of the fastest women who attend workouts were able to push themselves as hard as they chose to through completing the AMRAPS and pacing their runs.  All pace levels finished together and no one was dropped.  I want to reiterate that.  Don’t use the fear of not being able to keep as your reason for not coming.  It’s free.  What do you have to lose?




FiA (Females in Action) AMRAP bootcamp workout

I designate one day of the week to working out with the FiA ladies. If you are not familiar with FiA (Females in Action), it is worth reading about my first workout with the group in the Product & Studio Review section of the blog (or click the link I have attached here). This is a free, peer led workout run out of several locations all over North and South Carolina (it keeps expanding!). Don’t let the free part fool you either. There is a range of fitness levels, and these women represent a diverse group of people in our community (successful businesswomen, teachers, volunteers, moms, the list goes on).

photo 1-67

Wednesday I posted at Metropolitan. If you aren’t familiar with the Metropolitan, it is a mixed-use condo development in Charlotte that is set on the Greenway. At this workout location I have done workouts entirely in the parking deck, entirely on the greenway, and a combination of both. There is a lot to work with here. We were advised to bring a kettlebell or heavy weight to today’s workout. Don’t worry if you don’t have one. Extras were provided, and we rotated between exercises, so no one was ever left without something to do.

photo 2-67 As I mentioned above, the workout is for all fitness levels. Using an AMRAP (“As many rounds as possible”) workout, it makes it very easy for a group with significant gaps in fitness levels to stay together (without anyone feeling like they aren’t a part of the group). The “Q” (person who leads the workout) today spent the first five minutes explaining the workout while we took some time to stretch and warm up. I failed to start my GPS watch when we started, so my mileage and time were not correct, but here is the gist of what we did for the first half hour (we started in even groups at each station to space people out, from there it was go at your own pace):

Station 1 – 20 Kettlebell swings

Run – we worked out entirely on a croquet court that is approximately 200 meters if you run around the sidewalk that encloses the court.

Station 2 – 20 Kettlebell rows

Run – around the same approximately 200m loop mentioned above.

Station 3 – 10 Plank Jack Burpees – instead of doing a pushup at the bottom, jack your legs apart while holding a plank.

Run – the same loop (approximately 200m)

We did the same rotation for 25 minutes. Get this, I logged in at least two miles (remember, my watch didn’t start until I had run around the court at least two times). I didn’t keep track of how many times I went through the entire circuit, but the great part about this is that it didn’t matter. I got a good workout in, and everyone essentially stayed together. We spent the last 10-15 minutes doing leg and ab exercises in a circle.


The sunrise over Metropolitan as we were finishing.

Let me explain why I do make time to work out with these women once a week. I could totally workout in a gym or by myself every day of the week, but there is something to be said about working out with people who are taking their own time to plan a workout, outdoors for free. These women have plenty of things going on in their lives, but they love exercise and the camaraderie of a group so much that they choose to make this group a part of their life (did I mention unpaid?). I never hear anyone complain (workouts, life, etc.). This is real life. 45 minutes to enjoy your own time before the craziness of the day starts. How is that for refreshing? We ended the workout circling up to a motivational send off and beautiful sunrise. Love this city!