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FiA Knoxville’s SkyFall Workout

#FiAKnoxvilleSkyFallBeasts

  • When: 07/10/2018
  • Q: 007
  • Pax: Glacier, Ranger, Justice, Wonder Woman, Jolt, Yee-Haw, Trekker, Memphis Belle, Mentor, Wildlife, Mimosa, Lady Vol, Beach Bum, Mama Mia, FNG- The Brit, FNG- Volunteer, FNG- Pioneer, Fng- Blaze

#FiAKnoxvilleSkyFallBeasts

Welcome to FiA Knoxville’s SkyFall workout!!

With our early wake-up call and having the morning fog be part of our workout…gave us an eerie, but BEAST MODE effect.  It seemed as if the Sky was falling upon us and we were welcoming the day with a 007 SkyFall inspired workout session that made us get into Warrior mode!

  • Disclaimer
  • Stay at your own pace and continue to strive
  • Warm-Up

The Thang:

The PAX will incorporate the Hill (running up and down) close to the Chapel. Once coming down the Hill PAX will complete a series of exercises, continuing workout session in the Chapel.

Session 1:

  • 40 Fast High Knees
    • Run up and Down the Hill
  • 40 Stand Up Mountain Climbers
    • Run Up and Down the Hill
  • 40 Squats
    • Run Up and Down the Hill

Session 2:

  • 30 Butt kicks
    • Run up and Down the Hill
  • 30 Curtsy Lunges
    • Run up and Down the Hill
  • 30 Side Skaters
    • Run Up and Down the Hill

 

Session 3:

  • 30 Tri-Dips
    • Run up and Down the Hill
  • 30 Tri-Dips
    • Run up and Down the Hill
  • 30 Tri-Dips
    • Run Up and Down the Hill

Jumping Jacks until PAX is completed

 

Run Back to the Chapel

Session 3:

  • 40 Jumping Jacks
  • 30 Tri-dips
  • 20 Jump Squats
  • 1 Minute Plank

Run around the Chapel

Session 4:

  • 40 Crunches
  • 30 Row Boats
  • 20 Sit-Ups
  • 1 minute Wall Sit

 

Cool down

COT/Namorama-Welcome new FNG’s- The Brit, Volunteer, Pioneer and Blaze

Inspiration-SkyFall Lyrics:

Let the sky fall, when it crumbles

We will stand tall

And face it all together

At sky fall

(Let the sky fall, When it crumbles, We will stand tall x2)

Where you go I go (you god are in me everywhere)

What you see I see (As above, so below)

I know I’d never be me without the security (I wouldn’t be what I am without you)

Are your loving arms keeping me from harm (you protect me)

Put your hand in my hand and we’ll stand (let’s shine together)

Let the sky fall, when it crumbles

We will stand tall

And face it all together

Let the sky fall, when it crumbles

We will stand tall

And face it all together

At sky fall

Let the sky fall

We will stand tall

At sky fall

 

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