Q: Hawkeye
PAX: Velvet, Duchess, Package, Ramen, Starlord, Canvas, Deluge, Ranger, Summertime, Hoot, McQueen, Contessa and FNG Roller Girl!!
DISCLAIMER: I am not a trained professional.
WARM UP: We did a shortened version of SIT workout that consisted of: Climbing push ups (1-2-3-4-5 and then a push up), side to side squats, single Leg V-Up, tricep dip and knee tap (dip, tap, tap), sprint, curtsy lunge switch andaAlternating toe reaches
THE THANG: The PAX divided up into partners and started at one of 6 stations set up. The pyramid move was 20 seconds, 40 seconds, one minute, 40 seconds and 20 seconds with 8 seconds of rest in between (Total of 3 minutes of work on one particular area). The idea was to burn out a particular muscle group, as well as build strength.
STATIONS
SUMO 1 ½ REPS
DEAD LIFT TO ROW
SQUAT TO PRESS
FULL SIT UP WITH WEIGHT
CALF RAISES
TRI-SET EXTENSIONS
At the end of the time, the PAX had one minute at the end of each station to go take a quick run (or do jumping jacks), grab their equipment and move to the next station.
FINISHER: We ended with a game of FITWOMAN, which was a hybrid of hangman and Wheel of Fortune. The PAX was divided into Group 1 and Group 2. A FiA theme was on the board and the Group had to guess letters to spell out what it was. For instance, the first item was I AM NOT A TRAINED PROFESSIONAL. Group 1 would give a letter and if it fit, it would go on the board and Group 2 would guess another letter and so on and so on until someone guessed the phrase. While Group 1 was guessing they were assigned an exercise (i.e., arm circles) while Group 2 was assigned jumping jacks. Then would Group 2 was up, the groups would switch exercises. If there was an incorrect guess, the whole group had to do a series of exercises (i.e., 5 squat jumps, 5 burpees, 5 rope climbs, 5 hammer curls, etc.). Whichever group “lost” they had to go run, but the other group would typically join in solidarity. We had an additional 4 phrases we got through: WARM UP AND COOL DOWN, STRONGER AND BETTER TOGETHER, BENEFITS OF PHYSICAL ACTIVITY, MODIFY AS NEEDED (14)
INSPIRATION: The point of the game was to show that as we go through life, we begin to see how God is weaving His fabric and doing work in our lives. We may not see the big picture at first, but as the pieces (or letters like in the game) start to fill out, it becomes obvious why those steps were necessary to see the whole picture. IF LIFE IS GETTING HARD AND IT SEEMS LIKE GOD WON’T ANSWER YOUR PRAYERS JUST REMEMBER THE TEACHER DOES NOT SPEAK DURING THE TEST. Also: I HOLD MYSELF TO A STANDARD OF GRACE, NOT PERFECTION.
FiA Knoxville 