Backblasts

The Variety Show

FiAKnox

When: 1/16/2020

Where: The Chapel

Q: 007

PAX: Glammy, Mentor, Luna, Diesel, Aria, Jolt, Gamecock, Defender, AT, Wildlife, Hawkeye, Ranger, 007, FNG- River

Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive.

The Thang:

Session 1: The Chapel

  • Jumping Jack Countdown
    • 15 Jumping Jacks
    • 15 shoulder side-lifts
    • 15 Smurf Jacks
    • 15 High Jumps
  • Run to the Stop sign, bottom stop sign and around squares

Session 2: The Chapel

  • Squat Session with Weights
    • 15 Narrow Squats
    • 15 Sumo Squats
    • 15 Narrow Dead-lift
    • 15 Wide Dead-lift
  • Run to the Stop sign, bottom stop sign and around square

Session 3: The Park

  • Run to Parking lot-
    • 15 Jump Squats Cadence
    • 15 in place Lunges (left & right)
    • 15 High Jumps
  • Run around parking lot to Park
  • 15 Left Leg step-up
  • 15 right leg step up
  • 15 side left leg step-up
  • 15 left leg step-up
  • 15 Carolyn Docks
  • 15 Tri-dips
  • 15 Carolyn Docks
  • 15 Tri-dips
  •  Run back to the Chapel

Session 4: The Chapel- Ab session

  • 15 Abs touches
  • 15 Sit-Ups
  • 15 Leg-Lifts
  • 15 Russian Twists
  • 15 Abs touches
  • 15 Sit-Ups
  • 15 Leg-Lifts
  • 15 Russian Twists
  • 1 min Plank
  • 1 min wall sit
  • 1 min plank
  • 1 min wall sit

COT-Extend Kindness to all

Namarama– Welcome FNG- RIVER!!!