- When: Saturday Oct 12, 2019 – The Chapel
- Q: Canary
- PAX: Fromage, 180, Snapshot, Glammy, Duchess, Ranger, 007, Summertime, Jolt, Diesel, Shiplap
The Thang:
- WARMUP
- Light jog & Stretch
- ROUND 1
- 20 Shoulder Taps
- 20 Plank Up & Downs
- 20 Carolina Drydocks
- 20 Curls (with weights)
- 20 Fly’s (with weights)
- 20 Squat Jumps
- Run to playground
- ROUND 2 (on playground)
- 20 Incline Pushups
- 20 Tricep Dips
- 20 Carolina Drydocks
- 20 Squats using rail
- 20 Step Ups
- Run back to Chapel
- AB CIRCLE
- Everyone in a circle
- Each person calls out an ab exercise
- Everyone does 10 reps of each ab exercise called out
- ROUND 3
- 20 Diamond Pushups
- 20 Burpees
- 20 Plank Walkouts
- 20 Curls (with weights)
- 20 Tricep Kickbacks
- 20 Reverse Lunges
- Suicide Run Drills across parking lot
- Run first round
- Side shuffles second round
- ROUND 4
- 20 One Leg Pushups
- 20 Supermans
- 20 Arm Circles (ea direction)
- 20 Curls (with weights)
- 20 Rows (with weights)
- 40 Toe Taps (on curb)
- Partner Exercise: Leg Throw/Squat
- One person standing in squat position
- One person laying down in pike position
- Pike person raises legs toward sky
- Standing person catches legs and throws back toward floor
- Repeat 20 times
- Switch positions
- “Sally Up” – Ab exercise with legs extended in and out
- COOL DOWN
- 5 min Stretch & Inspiration
- CLOSE-OUT
- FNG’s, Circle of Trust & Name-O-Rama
- Group Picture
Inspiration: Be a Ruth, loyal in all your relationships, walk the extra mile, and don’t quit when things get tough. Someday you’ll see why it was worth all the effort.
FiA Knoxville 