When: 9-26-19
Q: Magnolia
PAX: Nomad, GameCock, Mentor, Jukebox, Ranger, Memaw, Glammy, Wildlife, 007, Change Order, Spark, Bravo, Hawkeye, Wendy (FNG), Magnolia
Disclaimer
Stretch & Warm-up
- Arm circles
- 15 jumping jacks
- Sky reach (as high as possible)
- Toe touch
- Shoulder roll and neck roll
- Standing Quadriceps stretch (switch legs)
- Triceps (pull elbows)
- Thighs (sit: middle, left, right)
- Back (knees against chest)
- Hamstring (on back, knee bent, pull other leg back)
- Cobra (abs stretch)
Run a lap around chapel- each small square do a side shuffle
The Thang:
Get in groups of 3-4
Full Body Blast: With weights
- Cardio Set: 50 jumping jacks, 5 Burpees, 20 High knees
- Legs:
- 20 Sumo squats
- 40 Side leg raises (left side)
- 20 deep side lunges (10 each side)
- 20 jump squats
- 20 Side leg extensions (10 each side)
- 40 Side leg raises (right side)
- 30 Calf Raises
- Cardio: 50 jumping jacks, 5 Burpees, 20 mountain climbers
- Arms:
- 25 Tricep dips
- 10 pushups
- 20 Bicep Curls
- 20 Tricep Kickbacks
- 20 Overhead Extensions
- 20 Chest Flies
- Cardio: 50 jumping jacks, 5 Burpees, 20 mountain climbers
- Abs:
- 20 (each side) side hip raises
- 100 side heel-touch crunches
- 1 min. plank
- 15 (each side) alternating windmills
- 20 V-ups
Finish Body blast with a run around chapel.
Partner Exercise:
- 15 jump squats to a double high-five
- 20 plank high-fives (10 each side)
- 20 (10 each foot) Feet exchange (grab partners hands while in squat position, once stable, tap opposite feet
Stretch/Inspiration
Name-O-Rama
FiA Knoxville 