Roll Call: Rapking (Q), Shiplap, Cinderella, Frosty (2.0 & FNG), Elf (2.0 & FNG)
The chilly start and sprinkle paid off when the workout heated up!
Warm-up
- 10 Arm Circle each direction
- 10 Good Mornings
- 10 Calf Raises
- 10 Hip Circles (5 each leg)
- 1:00 Plank
The Thang
:40/:20 each
5 stations, 2 rounds (= 10 exercises), 3 x’s each before switching stations
Station A (cones, point to point)
- Broad Jumps
- Lunges
Station B (mats)
- Plank Jacks
- Toe Touches
Station C (standing – grass)
- High Knees
- Squat Jumps
Station D (edge of stage)
- Tricep Dips
- Push-ups
Station E (mats)
- Crunches/Sit-ups
- Mountain Climbers
Inspiration (in honor of Veterans Day)
“True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others at whatever cost.”
A lot of people paint a picture of a hero as being very bold and noticeable. But, if you sit back and observe, you’ll notice the biggest of heroes are the quiet and gratified ones.
I notice this with a lot of veterans. You would think a veteran would boast about his duty in military service, but often you don’t find out about them being in the military unless something specific comes up about it in conversation. It doesn’t mean they’re not proud. It’s just through their military service, they’ve adapted to a sense of living as we all should – that’s it’s not about us. It’s about everyone.
Happy Veterans Day to all of the military servicemembers out there. Thank you for your service!
Much love,
Rapking
FiA Knoxville 