AO: The Chapel
Q: Hawkeye
PAX: McQueen, Luna, Ranger, Mentor, Rogue, Deluge and Buckeye.
We started the workout with a traveling warmup around the chapel as a group. We then came back and worked through 50 full body exercises for 20 seconds on and 10 seconds off with a halftime after exercise 25. We did a quick “PAX FACTS” where each PAX member shared a fun fact about herself as we continued to march and as a way to just get to know something more about each member. We then finished with the back 25 exercises. We ended with an Ab-a-Rama and then an Exercise-a-Rama.
| 1 | Lunge hop (right) | 26 | One arm push up left | |
| 2 | Lunge hop (left) | 27 | One arm push up right | |
| 3 | Lunge hop alternate | 28 | Pike pushups | |
| 4 | Squat Jumps | 29 | Downward dog to hover | |
| 5 | Squat to kick (touch hand to foot) (right) | 30 | Hover shoulder taps | |
| 6 | Squat to kick (touch hand to foot) (left) | 31 | Plank shoulder taps | |
| 7 | Chest to floor burpee | 32 | Toe reach | |
| 8 | Push ups | 33 | Toe reach to hollow | |
| 9 | Plank to opposite foot reach (right) | 34 | Leg lower | |
| 10 | Plank to opposite foot reach (left) | 35 | Alternating leg lower | |
| 11 | Plank to tuck | 36 | Alternating hand to foot reach | |
| 12 | Mountain Climbers | 37 | Reverse crunch | |
| 13 | Jumping Jacks | 38 | Rope climb | |
| 14 | Butt Kicks | 39 | Plank jacks | |
| 15 | Lunge to knee drive (right) | 40 | Flat foot switch (fast mountain climber bringing leg up) | |
| 16 | Lunge to knee drive (left) | 41 | Alternating Marches | |
| 17 | Lateral lunge to kick (one side) | 42 | High knees | |
| 18 | Lateral lunge to kick (other side) | 43 | Burpee kick thru (switch side each time) | |
| 19 | Curtsey Jumps (one side) | 44 | Switch thru (right) | |
| 20 | Curtsey Jumps (other side) | 45 | Switch thru (left) | |
| 21 | Curtsey to squat (one side) | 46 | Crab alternating foot reach | |
| 22 | Curtsey to squat (other side) | 47 | Crouch to jump | |
| 23 | Lunge to squat (one side) | 48 | Straight squats | |
| 24 | Lunge to squat (other side) | 49 | Stag Squat to knee drive (right) | |
| 25 | Walk out to pushup | 50 | Stag Squat to knee drive (left) |
We ended with an inspiration: Remember to PURGE the YUCK out of your life and filling your soul with positivity. IF YOU COULD ERASE ALL THE MISTAKES OF YOUR PAST, YOU WOULD ALSO ERASE ALL OF THE WISDOM OF YOUR PRESENT. REMEMBER THE LESSON, NOT THE DISAPPOINTMENT.
FiA Knoxville 