Q: Hawkeye
LOCATION: The Chapel
PAX: Ranger, 007, Atomic, Luna and McQueen
THE THANG:
Today was a superset, full-body workout. We started out with a warmup routine that spelled out HALLOWEEN to get the blood moving and muscles warmed up. The routine consisted of 12 rounds – 93 seconds consisting of 3 exercises in the supersets – followed by cardio bursts and then a 15 second rest.
ROUND 1: TRICK: Squats with 2 weights for 31 seconds, TREAT: squats with 1 weight for 31 seconds and BONUS SNICKERS: squats with bodyweight for the final 31 seconds. CARDIO BURST: Jumping jacks. 15 second rest.
ROUND 2: TRICK: Static lunge (right) with 2 weights for 31 seconds, TREAT: Static lunge (right) with 1 weight for 31 seconds and BONUS KIT KAT: Static lunge (right) with just bodyweight for the final 31 seconds. CARDIO BURST: High knees. 15 second rest.
ROUND 3: TRICK: Glute bridge up and down with weight for 31 seconds, TREAT: Glute pulses for 31 seconds and BONUS TWIX: Glute bridge hold for the final 31 seconds. CARDIO BURST: Jump Rope. 15 second rest.
ROUND 4: TRICK: Curtsy lunge to squat (left) with 2 weights for 31 seconds, TREAT: Curtsy lunge to squat (left) with 1 weight for 31 seconds and BONUS REESES: Cursty lunge pulses final 31 seconds. CARDIO BURST: Butt Kicks. 15 second rest.
ROUND 5: TRICK: Chest press with 2 weights for 31 seconds, TREAT: Chest press with 1 weight (or alternate) for 31 seconds and BONUS MILKY WAY: HOLD weight for the final 31 seconds. CARDIO BURST: Pogo jump. 15 second rest.
ROUND 6: TRICK: Knee tuck (right) for 31 seconds, TREAT: Lunge front tap (right) for 31 seconds and BONUS ALMOND JOY: Inner thigh crunch (right) a la Jane Fonda for the final 31 seconds. CARDIO BURST: Jabs. 15 second rest.
ROUND 7: TRICK: Narrow to wide squat hops (fast) for 31 seconds, TREAT: Narrow to wide squat hops (slow) for 31 seconds and BONUS SKITTLES: Rainbow Kicks (alternate) for the final 31 seconds. CARDIO BURST: Split Jumps. 15 second rest.
ROUND 8: TRICK: Static lunge (left) with 2 weights for 31 seconds, TREAT: Static lunge (left) with 1 weight for 31 seconds and BONUS 3 MUSKETEERS: Static lunge (left) with just bodyweight for the final 31 seconds. CARDIO BURST: Jump squats. 15 second rest.
ROUND 9: TRICK: Weighted crunch up for 31 seconds, TREAT: Crunch up with no weight for 31 seconds and BONUS M&M’S: Boat Hold for the final 31 seconds. CARDIO BURST: Cross Jacks. 15 second rest.
ROUND 10: TRICK: Curtsy lunge to squat (right) with 2 weights for 31 seconds, TREAT: Curtsy lunge to squat (right) with 1 weight for 31 seconds and BONUS TOOTSIE ROLL: Cursty lunge pulses final 31 seconds. CARDIO BURST: Hopscotch Jump. 15 second rest.
ROUND 11: TRICK: Shoulder press with 2 weights for 31 seconds, TREAT: Shoulder press with 1 weight (or alternate) for 31 seconds and BONUS DOTS: Arm circles for the final 31 seconds. CARDIO BURST: Long Lap. 15 second rest.
ROUND 12: TRICK: Knee tuck (left) for 31 seconds, TREAT: Lunge front tap (left) for 31 seconds and BONUS CANDY CORN: Inner thigh crunch (left) a la Jane Fonda for the final 31 seconds. CARDIO BURST: Pax Choice (each Pax member selected a cardio to do for the group to finish out). 15 second rest.
We had a little bit of time so we finished out with bonus rounds of exercises spelling out SPOOKY (shoulder press, pike push up, one arm push up (left), one arm push up (right), knee to squat and y sit ups) and WITCHES (weighted calf raises, inchworm, tuck jumps, cross jacks, high knees, extensions and sprawls).
INSPIRATION: 2 Corinthians 4:6: For God, who said, “Let light shine out of darkness,” has shone in our hearts to give the light of the knowledge of the glory of God in the face of Jesus Christ.
As we carve our pumpkins for Halloween and as we scoop out all the slimy yucky stuff, including the seeds (of doubt, spite lies and fear” and light up the jack-o-lanters for all to see, remember that God is opening us up and scooping out all of your yucky stuff and those seeds of doubt to make our faces shine by putting his light inside for all to see.
FiA Knoxville 