Q: Canary Pax: Summertime, Mentor, Neon, Canvas The Thang: 12 days of Christmas countdown.... 1st set: Day 1; 2nd Set: Days 2 and 1; 3rd set: Days 3,2,1; etc. Inspiration: “Make Room” in your heart this season. Listen to the song “Make Room” by Casting Crowns and think about the life of the innkeeper. The… Continue reading 12 Days of Christmas
Author: canarybck
Inspired by Jolt
AO: The Valley Q: CanaryPAX: Mentor, Summertime, Neon, Smiley Warmup: Jax, High Knees, Butt KickersThe Thang: Jolt’s Heart Rate Hijacker (45 sec/45 sec/20 sec) 1 - Thrusters/Runners Lunge/Rest 2 - Bird Dogs/Skaters/Rest 3 - Push-up with row/Side Lunge/Rest 4 - Glute Bridge/Prisoner Squats/Rest 5 - Crouching Tiger Plank/Bridge Dips/Rest *Jog a lap Complete 3 Rounds Inspiration:… Continue reading Inspired by Jolt
Jack and Jill
OTB @ The Valley PAX: McQueen, Mentor, Dig, Snapshot, 007, FNG Trek Q: Canary Warm-up (3 mins) The Thang: JACK AND JILL (Tabata 45s work/15s rest) *** 3 rounds *** J - Jumping Jacks A - Arm front/side raises (light weights) C - Crab walk / Crawl K - Kick backs / Knee to elbow… Continue reading Jack and Jill
Carb Crusher
When: Saturday Oct 12, 2019 – The ChapelQ: CanaryPAX: Fromage, 180, Snapshot, Glammy, Duchess, Ranger, 007, Summertime, Jolt, Diesel, Shiplap The Thang: WARMUP Light jog & Stretch ROUND 120 Shoulder Taps20 Plank Up & Downs20 Carolina Drydocks20 Curls (with weights)20 Fly’s (with weights)20 Squat JumpsRun to playgroundROUND 2 (on playground)20 Incline Pushups20 Tricep Dips20 Carolina Drydocks20 Squats using… Continue reading Carb Crusher
Tough Love
When: Monday, Oct 8, 2019 - FarragutQ: CanaryPAX: Shiplap, Hop Along, FromageThe Thang:WARMUP Stretch & Light jogCORE (Gazebo)X’s and O’s (30 sec each – 3 mins total)10 Pushups in cadence (down 3 + up 1)Wall Sit + Overhead Press (3 mins)10 Pushups in cadence (down 3 + up 1)Plank Tunnel of Love w/ Army crawl… Continue reading Tough Love
Backpacking Lakeshore
When: Saturday, Sept 21, 2019 (The Chapel) Q: Canary PAX: Nomad, Duchess, Shiplap, 007, 180, Fromage, Cinderella, Mama Mia, Glammy, Memaw, YeeHaw, Ranger, McQueen, Hoot, Diesel, Purple Rain The Thang: WARMUP Light jog & Stretch BACKPACKING a 2 mile loop w/weights in bagAlong the loop we stopped every 3 mins for an exercise:Incline pushups on… Continue reading Backpacking Lakeshore
Station Nation
When: Saturday, August 10, 2019 (The Chapel) Q: Canary Pax: Astro, Star Crunch, Cinderella, Nomad, ZuZoo, Hoot, Tinsel, Hop Along, Summertime, Shiplap, Jolt, Duchess, Ranger, McQueen, Broadway FNGs: Blugrass, Hammer, 180, Beignet The Thang: WARMUP Light jog & Stretch STATIONS – Divide into 4 groups and rotate around stationsLower Body Station10 Plie’ Squats20 Jump Squats30… Continue reading Station Nation
FiA Knoxville 