When: 8/26/19
Where: The Anchor
Q: Shiplap
PAX: Lake Life, Slugger, Hop Along, Pickle, Hocus Pocus, Giant
DISCLAIMER I am not a trained professional. It’s raining. let’s modify to be safe!
WARM-UP:
Start Your Watches!
Stretch while I explain workout
THE THANG: Modified due to rain! 3 Stations, now all under pavilion/stage. At each station is a list of exercised, reps 50, 40, 30, 20, 10. We will run lap between stations. Repeat each station as time allows.
GROUP 1
50 SQUAT + OVERHEAD PRESS
40 FORWARD LUNGE + BICEP CURL
30 JUMPING JACKS
20 ROW + FLY
10 TRICEP DIPS/EXTENSION w AB CRUNCH
GROUP 2
50 PLANK FOR :50
40 DONKEY KICKS (20 PER SIDE)
30 WALL SIT FOR :30 WHILE PARTNER DOES HIGH KNEES
20 PLIE + LEG LIFT (10 PER SIDE)
10 PUSH UP + SIDE TWIST
Run lap
GROUP 3
50 FLUTTER KICKS
40 PLANK SHOULDER TAPS
30 STEP UPS
20 DIPS
10 DECLINE PUSH UPS
Run lap to STAGE
REPEATED SOME EXERCISES
SALLY
With
squats and weighted ball. Bring Sally up, press all overhead then pass to
right. If you end up with ball on clapping section, do a burpee
RING OF FIRE, ABS
Sitting in circle facing out, pass the weighted balls around the circle doing Russian twists. Reverse and repeat until song is over
>>INSPIRATION
If you must look back, do so forgivingly.
If you must look forward, do so prayerfully
However, the wisest thing you can do is be present in the present gracefully
FiA Knoxville 