Missing out on a Chris Stapleton concert tonight (thanks, corona!) meant I needed to fill that music void in another way, so a PAX of 8 joined me as we listened to a Chris Stapleton Playlist and spelled his name in a Tabata-style workout!
When: Oct. 1
Where: The Chapel
Q: Luna
PAX: Hawkeye, Jolt, Ranger, Summertime, McQueen, Mad Dog, Dig, Ace
Disclaimer: I am not a trained professional. Please modify as needed
Warm Up – 30 seconds each:
- Jacks
- Squats with a twist R
- Squats with a twist L
- Butt kickers
- Shoulder rolls F
- Shoulder rolls B
- High knees
- Open & Close Gate R (Hip Openers)
- Open & Close Gate L (Hip Openers)
- Long lap
Tha Thang: 45 seconds on, 15 seconds off, 2x. On the third round, 20 seconds on, 10 seconds off.
- C – Chest Press
- H – Hammer Curls
- R – Russian Twists
- I – Ice Skaters (fast for cardio, low & slow for legs/booty)
- S – single leg dead lift L
- S – single leg deadlift R
- T – Tick Tocks
- A – Angry Donkey Kick (both legs at same time)
- P – Penguins
- L – Line Jumps
- E – Extensions, Tricep
- T – Toy SoldiersÂ
- O – Overhead Press
- N – Narrow Squats
- 1-minute rest
Finisher: To “Tennessee Whiskey” – 4-count slow pushups during the verses, Diagonal Bird Dogs on the chorus (switch sides on “smooth,” “sweet,” “warm,” and “honey”).
Inspiration: We have lost a lot of things in 2020, but we have Found so much more. Everyone shared one thing they have found so far this year.
FiA Knoxville 