Warm-Ups: Flying Paper Airplane Race with Squats – Throw your plane and do high skips or high knees to your landing place. Do 5 squats or squat jumps. Repeat to the finish line!
The Olympic Countries:
From Japan – The Crane Kick
From France – The Gallic Rooster (Reverse Flies)
From Russia – The Bear Crawl
From the USA – The Eagle Crunch
From Australia – The Kangaroo Jump
From Greece – The Dolphin Triceps
From China – The Giant Panda Roll
From India – The Elephant Walk
From Bahamas – The Flamingo (SL Deadlift)
From Somalia – The Leopard Sprint
50 sec each exercise, 10 sec between
Repeat 3 times with 1 min rest between sets
Wrap-Up: Jab-Crosses, Speed Bag, Upper Cut, etc. to the Rocky song “Gonna Fly Now”. When the singing parts occur, do burpees until the singing stops then back to punching.
Inspiration: “I have to be able to check in with myself when I feel I’m unable to do something: Is this my disability or is this my unwillingness?” Quote from a man who challenged us to push through our perceived limitations and to take risks every day – even through fear and discomfort – so that we grow.
FiA Knoxville 