When: 9/29/20
Where:The Chapel
Q:Hawkeye
Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive
PAX: Keys, Ranger, Atomic, 007, AT, Mentor, McQueen, Jolt, Aria, Ace, Summertime, Wildlife, Luna, Mad Dog and our brand new FNG – THE CLOSER!
The Thang: A(rms), B(ooty), C(ore) and 123’s
THANKS everyone for joining me this morning where we went back to the basics the ABC’s and 123 Workout, some cardio and a nice, RESPECTable bonus at the end!! We also got to welcome a new FNG – The Closer!! What a great way to start the morning with all of you ladies!
WARM UP STRETCH (Y’s & T’s, Leg back and twist, shuffle twist, jumping jacks)
This was a 10/2 workout where the PAX completed 10 reps while holding each position for counts of 3 to isolate muscle groups. Chapel run after completion of the first round.
· (A) Czech press (arms up with weights facing you, drive up and open and press up and down 1-2-3)
· (B) Side lunge hold with resistance bands (10 each leg) (1-2-3)
· (C) Rope climb (up 1-2-3, slide down)
· (A) Y Ups (up – control down 1-2-3)
· (B) Pop Jacks on sliders – back on plank, pull legs in and go to a squat – HOLD SQUAT for 3 counts
· (C) Genie Abs
· (A,B,C) Lat pullover with glute bridge (1-2-3)
· (B) Camel – on knees, stick booty back and squeeze up to hold for 3 while holding a weight.
· (C) Weighted twisted rolldown (1-2-3)
· (A) Push Up hold – 5 left and 5 right
· (B) Curtsy lunge pulse
· (C) V Crunch to scissor crunch
CARDIO: Jumping jacks, chapel run, jumping jacks, cross-country skiers, chapel run
BONUS ROUND (all core to the song RESPECT by the great Ms. Aretha Franklin!)
· Knee Taps
· Knee push extension
Inspiration- WE ARE BLESSED!!!! God makes Himself known to us in so many ways – even when we don’t always see it. I forgot to share this but the inspiration was based on 2Corinthians4:18
As we look not to the things that are seen but to the things that are unseen.
For the things that are seen are transient, but the things that are unseen are eternal.
“Blessings” by Laura Story
We pray for blessings, we pray for peace
Comfort for family, protection while we sleep
We pray for healing, for prosperity
We pray for Your mighty hand to ease our suffering
And all the while, You hear each spoken need
Yet love us way too much to give us lesser things
‘Cause what if Your blessings come through raindrops
What if Your healing comes through tears
What if a thousand sleepless nights are what it takes to know You’re near
What if trials of this life are Your mercies in disguise
We pray for wisdom, Your voice to hear
We cry in anger when we cannot feel You near
We doubt Your goodness, we doubt Your love
As if every promise from Your word is not enough
And all the while, You hear each desperate plea
And long that we’d have faith to believe
When friends betray us
When darkness seems to win
We know the pain reminds this heart
That this is not
This is not our home
It’s not our home
What if my greatest disappointments or the aching of this life
Is the revealing of a greater thirst this world can’t satisfy
And what if trials of this life-
The rain, the storms, the hardest nights
Are Your mercies in disguise
FiA Knoxville 