Backblasts

SQUAT IT OUT!

FiAKnox

When: 8/11/2020

Where: The Chapel

Q: 007

PAX: Luna, Sunrise, Dig, Glammy, Keys, Rogue, Mad Dog, Super Woman, Ranger, Summertime, Canvas, Defender, Atomic, 007

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

The Thang:

Warm-Up: Stretching

  • Jumping Jack Countdown
    • 15 Jumping Jacks
    • 15 shoulder side-lifts 
    • 15 Smurf Jacks
    • 15 High Jumps
    • Run Chapel
  • Session 1-
    • Squat Session with Weights- 2x
      • 15 Narrow Squats
      • 15 Sumo Squats
      • 15 Narrow Dead-lift
      • 15 Wide Dead
    • Run the Chapel
  • Session 2- Chapel Squares
    • Side lunges
    • Duck walks
    • Lunges
    • Run the Chapel
  • Session 3- 
    • Squat Session with Weights- 2x
      • 15 Narrow Squats
      • 15 Sumo Squats
      • 15 Narrow Dead-lift
      • 15 Wide Dead
    • Run the Chapel
  • Session 4-
    • 15 Step Up’s with a Squat
    • 15 Bulgarian Split Squat
    • Run the Chapel
  • Ab Session:
    • 15 bridges
    • 1 min wall-sit
    • 15 crunches
    • 2 min wall-sit
    • 15 sit-ups
    • 3 min walk-sit
  • Stretch

COT: There are many factors by which the Lord evaluates our lives, and His knowledge of every detail in absolute. We will have no excuses for wrong motives wasted time and opportunities. Therefore, we should live in light of eternity every day of our life, seeking to please the Lord with our thoughts, motives, words, and deed.