Happy 2nd FiA Knoxville Anniversary

When: 6/2/2020

Where: The Chapel

Q: 007

PAX: Jolt, Glammy, Canvas, Summertime, Cinderella, Ranger, Luna, Rogue

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

The Thang:

Warm up Stretch

Session 1:

Run up and down the Hill by the Chapel (6x’s)

  • 1st stop sign- 25 Jump Squats
  • 2nd Stop Sign- 25 Jump Squats
  • Back to 1st stop sign- 25 Curtsy Lunges
  • 2nd Stop Sign – 25 Curtsy Lunges
  • Back to 1st Stop Sign- 25 Narrow Squats
  • 2nd Stop Sign – 25 Plie squats

Run back to the Chapel

Session 2:

  • 15 shoulder raises in Cadence (at top of rep count 3 counts and then bring down)
  • 15 tri-cep extensions in Cadence (at extension pump 3 counts and then bring back to starting position)
  • 15 shoulder raises
  • 15 tri-cep extensions
  • Full Chapel Run

Session 3:

  • 15 Step Ups
  • 15 Bulgarian Splits (each leg)
  • 15 Step Ups
  • 15 Bulgarian Splits (each leg)
  • Chapel Run 2x

Session 4:

  • 15 Superwoman Push-ups
  • 15 Tri-Cep Lifters
  • 15 Superwomen Push-ups
  • 15 Tri-cep lifters
  • Chapel Run 2x

Session 5:

  • 15 butterfly crunches
  • 15 sit-ups
  • 15 butterfly crunches
  • 15 sit-ups
  • Chapel Run 2x

Session 6:

  • 2 min. wall sit
  • 1 min. Plank
  • 2 min. Wall Sit


Inspiration: Words, kill, give life; they’re either poison or fruit- you choose. Our thoughts affect our words, and our words affect our lives – words have power, and they directly affect our emotions. Words fuel good moods or bad moods; in fact, they fuel our attitudes and have impact on our lives and our relationships. So as it says in Proverbs 21:23 We are told to guard our mouths and tongues to keep ourselves from trouble. If you speak positive and good things, you minister life to yourself and others. If you speak negative words, you minister death and misery to your and others. What impact will you leave in your life and others today? Choose joy and positivity!