AO: The Chapel
Q: Hawkeye
DISCLAIMER: I am not a trained professional!
PAX: Ranger, Mentor, Deluge, Purl, Luna, Summertime, McQueen
THE THANG:
We started with a nice warmup to get the blood flowing followed by a quick chapel run. There were 11 sets of cardio for 90 seconds with 3 different related exercises. We started with the base phase to the cardio phase to the burnout phase.
CARDIO MOBILITY BURNOUTS
| BASE | CARDIO | BURNOUT |
| Squat | Squat to alternating knee | Squat pulse (3) to alternating knee |
| I-Y-T (alternate step outs either side) | I-T (low impact jack) | Jumping Jack |
| Side lunge (arms up) | Shuffle side lunge with cardio | 3-2-1 pulse and shuffle over |
| Tap, and side lift right | Tap and side lift kick right | Pulse, pulse, pulse and down right |
| Tap, and side lift left | Tap and side lift kick left | Pulse, pulse, pulse and down left |
| Jabs | Jab alternate knee up (with or without jump) | 3-2-1 knee |
| Knee up (left) and tap back (right) | Knee up (left) and lunge back (right) | 3 pulse lunges (right) and knee up (left) |
| Knee up (right) and tap back (left) | Knee up (right) and lunge back (left) | 3 pulse lunges (left)and knee up (right) |
| Alternate tap back and push triceps out | Jump alternate tap back and push back | 3 jumps and 3 push backs |
| Double step knee up | Shuffle and knee up | Shuffle, knee, cross, knee |
| Plank – knee tap in | Mountain climber | Superwoman, pushup, 4 mountain climber |
DOUBLE MINI LOOP BANDS:
We then moved on to the loop bands with one always focused on legs while the other one was focused on the arms. This was a 2 for 1 full body workout in a 13-part series.
INSPIRATION:
- Sometimes you must
- Hurt in order to know
- Fall in order to grow
- Lose in order to gain
- Because most of life’s greatest lessons are learned through pain
FiA Knoxville 