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
COT-
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!
FiA Knoxville 