When: 2/15/2020
Where: The Chapel
Q: 007
PAX: Cinderella, McQueen, Duchess, Luna, Dojo, Hawkeye, Mentor, Diesel, Nomad, Package, 007, FNGs- Canvas, CalMonster
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 Skaters
- 15 Smurf Jacks
- 15 Tri-Dips
- Run to the Flag
Session 2: On the Run to Flag Pole
- Squat Session
- 15 Narrow Squats
- 15 Sumo Squats
- 15 Narrow Dead-lift
- 15 Wide Dead-lift
- Run to the Benches
Session 3: The Benches
- 15 Step-Ups Left leg
- 15 Step-Ups Right Leg
- 15 High Jumps
- 15 Tri-Dips
- 15 Push-ups
- Run to light Post
- 15 Jumps
- 15 Calf raise
- 15 Heel Calf raises
Session 4: The Lake view
- 15 side crunches
- 15 side crunches
- 15 narrow squats
- 15 wide squats
- 15 side crunches
- 15 side crunches
- 15 narrow squats
- 15 wide squats
Session 5: Run back to Chapel
- Run/walk uphill
- Carolina Dry-Docks
Session 6: Park
- 15 Russian Twists
- 15 Carolina Dry-Docks
- 15 Bridges
- 15 Ankles Touches
- 15 Russian Twists
- 15 Carolina Dry-Docks
- 15 Bridges
- 15 Ankles Touches
- 15 Butterfly crunches
- 15 Bridges
- 15 Butterfly crunches
Session 7: Run back to The Chapel Parking lot
- The Last Sister left Squating:
- All ladies make get In a squat position, the last sister left squating is our FiA Sister Squatter winner!!
COT– The energy you release into the world is the energy that is returned. When u release good energy, you receive good energy…
Namarama– Welcome Canvas & CalMonster
FiA Knoxville 