Roll Call: Canvas, Neon, 007, Hawkeye, Mad Dog, McQueen, Ranger, Luna, Duchess, Rapking (Q), Tumbleweed (FNG)
Warm-up
- 10 Good Mornings
- 10 Fire Hydrants (5 each leg)
- 10 Donkey Kicks (5 each leg)
- 10 Hip Circles (5 each leg)
- 20 Calf Raises
The Thang
- 3 rounds of 9-minute intervals with 1-minute rest in between
- Need a partner
- Start on the board while your partner runs a lap. Go down the board and loop it until your partner comes back from their lap. Remember where you left off on the board. Start your lap while your partner works on the board. When you return, pick back up from where you left off on the board.
Board:
| Round 1 | Round 2 | Round 3 |
| 50 squats | 40 squats | 30 squats |
| 40 bicycle crunches | 30 bicycle crunches | 20 bicycle crunches |
| 30 curtsy lunges | 20 curtsy lunges | 10 curtsy lunges |
| 20 push-ups | 10 push-ups | 5 push-ups |
| 10 jump lunge burpees | 5 jump lunge burpees | 0 jump lunge burpees |
Wrapping up with a standing core workout – 2 rounds of :40 on/:20 off
- Overhead pendulum
- Windmills
- DB side dips
- Woodchop
- Lunge twist
Inspiration
Sometimes, you’ve got to look straight into the tired eyes of the woman staring back at you in the mirror and tell her that she deserves the best kind of love, the best kind of life and devote yourself to giving it to her all over again. -S.C. Lourie
FiA Knoxville 