A sunny PAX of 8 joined me for a timed bodyweight period before the rain moved in this morning!
PAX: Summertime, Mentor, Ranger, Roadrunner, Rogue, Hawkeye, Canvas, 007
Q: Luna
Warm Up: Run to the stop sign. 10 Jacks per PAX. Run toward other stop sign. Stop halfway. 10 curb toe taps per PAX. Return to Chapel.
ThaThang
Complete the specified exercise for the listed duration. Run a lap and repeat. We made it through 5 rounds!
20 seconds – Step Ups R
25 seconds – Shoulder Taps
30 seconds – Russian Twists
35 seconds – Dig & Drag
40 seconds – Calf raises
45 seconds – Plank
50 seconds – Side Leg Lifts (switch at halfway marker)
45 seconds – Wall Sit
40 seconds – Tricep Dips
35 seconds – Curtsy Lunges
30 seconds – Push Ups
25 seconds – Glute Bridges
20 seconds – Step Ups L
Cool down & stretch
Inspiration: John 16:31-33
Jesus asked, “Do you finally believe? But the time is coming—indeed it’s here now—when you will be scattered, each one going his own way, leaving me alone. Yet I am not alone because the Father is with me. I have told you all this so that you may have peace in me. Here on earth you will have many trials and sorrows. But take heart, because I have overcome the world.”
In spite of the inevitable troubles we will face, we are not alone. Jesus does not abandon us in our struggles. If we remember that the ultimate victory has been won, we can claim the peace of Jesus at all times.
FiA Knoxville 