When & Where: Tuesday, September 1, 2020 at The Chapel
Q: Atomic; Pax: 007, Summertime, Rogue, Canvas, Superwoman, Glammy, Defender, Aria, Ranger, Keys, Dig, Hawkeye, McQueen, Jolt, Micro
Disclaimer: Work at your own pace and modify if needed.
The Thang: Deck of cards workout. Complete the number of reps indicated on the card. Face cards have unique workouts.
Warm-up:
- Jumping Jacks – 20 in cadence
- Mtn climbers – 20 in cadence
- High Knees – 20 in cadence
- Run lap around chapel
Draw a….
Diamond – Body Builders (burpee into shoulder press into squat)
Club – Bicycle crunches (four count)
Spade – Squats, choose own variation (regular, narrow, sumo, etc…)
Heart – Push-ups, choose own variation (regular, diamond, tricep, etc…)
Jack – 30 gorilla humpers
Queen – 10 Bulgarian split squats / leg
King – Run Lap around chapel (short square or long lap)
Ace – 2 minute wall sit (adding dynamic handstands)
Joker – Sprint down long sidewalk, bear crawl, sprint, crawl bear
4 or below – 10 jumping jacks + suit exercise
Inspiration: Learn Contentment. Sometimes it doesn’t require drawing an Ace for us to hit a wall. Be content with whatever hand you’re dealt. Trust God’s timing and seek thankfulness in whatever you’re doing. Phil. 4:11-12: I have learned in whatever state I am, to be content: I know how to be abased and I know how to be abound.
FiA Knoxville 