Roll Call: Jackpot (FNG), Thriller, Mad Dog, Giant, Dig, Shiplap, Rapking (Q), Salsa, Lake Life, Nomad
Warm-ups
Neck stretch
Arm Circles
Scissors
Criss cross
10 Good Mornings
The Thang
Three rounds of one dozen of each exercise. If there’s a one-arm exercise, it’s 12 for each arm. Take turns counting. Run a lap before or after each round, for three laps total.
- Bicep curls
- DB skull crusher
- Should press
- Reverse fly
- Tricep extension
- Tricep kickback
- Upright rows
- Chest press
- One-arm DB rows
- Lateral raise
- Hammer curls
- Frontal raise
Cooldown
Bicep Stretch (fingers locked behind your back and bend over, reach over your head)
Across shoulder stretch
Triceps stretch
Inspiration
“Your wound is probably not your fault, but your healing is your responsibility.” -Denice Froham
Everyone comes from a different place. I don’t mean where your home is but what your home is. Or not where your history is but what your history is.
Maybe you come from a neglected upbringing, but that doesn’t mean you can’t be more than where you were.
Maybe you come from a privileged upbringing but that doesn’t mean you should expect things to happen the way you want them to.
No matter which person you are, stop making excuses. And either way, you use the same solution to get where you want to be. Instead, you simply make it happen. Just make it one good choice at a time.
-Rapking
FiA Knoxville 