A beautiful PAX of 6 joined me for what turned out to be a breezy and sprinkler-filled Kracken-ish workout at The Chapel!
WHO: Defender, Jolt, 007, Ranger, Summertime, Mad Dog
Q: Luna
Tha Thang:
Warm up:
Minute 1: jumping jacks
Minute 2: 10 jumping jacks + 10 squats (repeat)
Minute 3: 10 jumping jacks + 10 squats + 10 Windmills (repeat)
Minute 4: 10 jumping jacks + 10 squats + 10 Windmills + 10 Gate Opens (repeat)
Minute 5: 10 Gate Opens + 10 Windmills + 10 squats + 10 jumping jacks
In each of the 4 corners on the 2 squares, there is a Q Block. Choose your first corner. Run to that corner, make note of the exercise, then complete your lap around the square back to your mat. Complete 20 reps of the exercise from your block. Then proceed to the next corner, running a full short lap as you identify your next exercise. Repeat for 10 minutes.
At the 10 minute mark, take a 1 minute break. Flip Q Blocks at each station. Repeat for a total of 4 rounds/40 minutes.
Rounds 1 & 3: Sit Ups, Diamond Push Ups, Plank Jacks, Step Ups, Push Ups, V Ups, Russian Twists, Deadlifts
Rounds 2 & 4: Crunches, Boat Holds, Fire Hydrants, Lunges, Bridge Flies, Flutter Kicks, Squats, Squat-Curl-Press
Cool Down/Stretching
Inspiration: Zakar – the Hebrew word that means to remember what God has done for his people. Remember all the ways God has worked in your life up until now. Rest in knowing that God does not change, and he will continue to provide for your every need.
FiA Knoxville 