Tuesday December 29, 2020Q:AT PAX:007, Hawkeye, Mentor, Duchess, Ranger, Luna, McQueen, Rogue, Canvas The Thang: warmup lap 10 stations: box jumps/step ups, calf raises, lateral step ups, tricep dips, semi-circle mountain climbers, wall sit, ice skaters, handstand donkey kicks/donkey kicks, Bulgarian split squat, incline push up. run lap repeat x3 Cool down yoga Psalm 25:4-5… Continue reading Christmas Cookie Circuit Cleanse
Where: The Chapel Q: AT PAX: Ace, Ranger, Mentor, 007, Maddog, Hawkeye, Luna, Aria, Java, Defender, McQueen, Rogue Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive. The Thang: Warm-up Run 5 squats, L lunges, R lunges, push-ups, Circuit #1 Jumping jacks, Lunge jumps, Mountain climbers Circuit #2DB… Continue reading Total Body Circuit
When: August 12, 2020 Where: The Anchor Q: Nomad PAX: Tiger, Shiplap, Package, Fromage, Froyo, 2.0s Meatball, Gymnast, Puzzles & Unicorn Disclaimer: I am not a trained fitness Professional. Stay at your own pace, modify when needed, and continue to strive. The Thang: Roll a 12 Sided Fitness Die Warm Up - Windmills, Toy Soldiers, Side Lunges,… Continue reading FULL BODY HIIT – ROLL THE FITNESS DIE
Where: The Chapel Q: AT PAX: Glammy, Sunrise, 007, Ranger, Summertime, Luna, Hawkeye, Steel The Thang: Warmup lap and stretch complete the first exercise for 1 rep, run a small lap, complete the first exercise for 1 rep and the second exercise for 2 reps, run a small lap, etc. once you reach the top of the pyramid,… Continue reading Pyramid Powerhouse
Date: June 17, 2020; Q: Nomad; PAX: Salsa, Hocus Pocus, Giant, Thriller, Rapking, HopAlong Disclaimer: I am not a trained fitness professional; I just like to boss people around. Workout at your own pace and modify if needed! ROUND 1 AMRAP 8 min - 10 Superwomen, 10 Hammer Curls, 10 Bent Over Rows, 10 Reverse Flies, 10 Upright Rows 1… Continue reading Summer Arms/Legs AMRAP @FiAKnoxville
When: 13 February 2020 Q: AT PAX: Mentor, Wildlife, River, Hawkeye, Luna, Lightening, Diesel, warm up: 10 reps of regular squats, wide squats, And sumo squats. Then 10 reps of arm circles, clockwise and counter clockwise. The Thang: 5 stations. 12 reps of each exercise. Get through as many sets as possible in 3 minutes.… Continue reading 100% chance of Squats (And Rain)
PAX: Wildlife, Nomad, Defender, 007, Hawkeye, Bravo, Ranger, Jolt, Luna The Thang: We kept dry due to the rain (mostly) holding off, but definitely did not leave dry! 🥵💪🏽🦵🏽#BurnMeBaby :30 of each (x2)Jumping jacks, High knees, Butt kicks :30 each (x2)L Side plankR Side PlankElbow to hand plankElbow plank hip dips Plank crunch to opposite… Continue reading Dry, but sweaty!
When: 9/7/19 Where: The Chapel Q: 007 Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive PAX: Hammer, Spike, Tiger, McQueen, Change Order, Shiplap, Ratatouille, Canary, Duchess, Mama Mia, Hawkeye, Snapshot, Astro, Spark, Mentor, Ranger, Nomad, 007 The Thang: The PAX will complete each weighted exercise… Continue reading Cadence What?