Q: Hawkeye

DISCLAIMER: I am not a trained professional!

PAX: Duchess, Mystique, McQueen, Velvet, Canvas, Aria, Liberty, 007, Deluge, Ranger and Lego


Warmup: Hops, lunge forward and bring opposite arm to knee, side to side lunge and bring opposite arm to knee , slow cops, stand tall and reach back.

SLIDERS: Each PAX member was provided with sliders. There was of 20 full body exercises going one time through with a goal of doing 12 reps of each, followed by a short chapel run.



  1. Body Saw
  2. Slider Plank Jack
  3. Slider Knee Tuck
  4. Pike Ups
  5. Slider arm circles (clockwise and counterclockwise) (L then R) 12 total
  6. Slider Single Arm Wheelbarrow (L then R)  12 on knees and control
  7. Skater circles
  8. Side lunge to curtsy lunge 12 left
  9. Side lunge to curtsy lunge 12 right
  10. Bridge jack and curl (lying on back)
  11. Plank to bear (alternate)
  12. Hamstring situps
  13. T situps
  14. Slider cobras
  15. Slider lunges
  16. Burpee sliders
  17. Reverse lunge to a circle
  18. Reverse plank to pull through
  19. Push up to front slide (alternate)
  20. Alligator  Walk

BANDS: We then moved on to the bands. There were 3 circuits of five exercises in each circuit. Circuit one was for legs, circuit 2 was for arms and circuit 3 was for abs. We did the the 3 circuits the first time for 25 seconds each with a 12 second rest. Then we took a run. The second circuit round was for 20 seconds each but now only an 8 second rest. We then took a long chapel run.

BANDS     25 seconds each move (12 second rest) – 1x through

20 seconds each move 1x through (8 second rest)

Circuit 1

  1. Squat Blasts
  2. High Knees with Band
  3. Predator Jumping Jacks
  4. Monster Walk
  5. Abductor Pulses

Circuit 2

  1. Squat Hold and Row
  2. Back Lunge Lat Pull Downs
  3. Straight Arm Pulses (up & down)
  4. Rocking Side Lunge Tricep Pull Down
  5. Mountain Climber

Circuit 3

  1. Banded Loop Bridge and Crunch
  2. Hover Leg Abduction (head up)
  3. Bicycle Crunch
  4. Plank Toe Taps
  5. Russian Twist

We had a little extra time so we did AB-A-RAMA with all the PAX calling out an ab exercise that had to be a minimum of 10 reps.

We ended with a cool down of a cobra stretch, 90-90, groin stretch on knees and quad and arm stretches.

INSPIRATION: In a society that has us counting money, pounds, calories and steps, be a rebel and count your blessings instead.

Proverbs 3:5-6: Trust the Lord with all your heart, and don’t depend on your own understanding. Remember the Lord in all you do and he will give you success.

Phillipians 4:8 – Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things.