Backblasts

Double the FUN!!

FiAKnox

Where: The Chapel

Q: 007 

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

PAX: Dig, Cinderella, Canvas, Jolt, Hawkeye, Luna, Ranger, Mentor, FNG- Purl, 007

The Thang:

The PAX will complete each weighted exercise in cadence and Run in between session.

Warm-Up:

  • Jumping Jacks
  • High Knees
  • Skip around the square

Session 1: (2x)

  • 15 push-ups
  • 15 tri-dips
  • Run 

Session 2: (2x)

  • 25 hydrants- right
  • 25 hydrants – left
  • Run**

Session 3: (2x)

  • 15 Chest Flys with Hip flexors
  • 15 Chest Press
  • Run

Session 4: (2x)

  • 25 Donkey Kicks – right
  • 25 Donkey Kicks – left
  • Run**

Session 5: (2x)

  • 15 Butterflies
  • 15 Russian twists
  • Run

Session 6: (2x)

  • 15 tick tocs
  • 15 crunches
  • Run**

Session 5:

  •  3 Runs in Parking lot with 10 Jumping Jacks and Mountain Climbers at each end

Cool Down:

Wall sits- 2mins

Plank- 1 min

Wall-sits -3mins.

3 complete parking lot runs**

**in between session in Monthly Challenge Day 12

Inspirations:

“Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice. Giving is a choice. Respect is a choice. Whatever choice you make makes you. Choose Wisely.” – Roy T. Bennett

“Simplicity, patience, and compassion. These three are your greatest treasures. Simple in actions and thoughts, you return tot he source of being. Patient with both friends and enemies, yo accord with he way things are. Compassionate toward yourself, you reconcile all beings in the world. -Lao Tzu