Four Station Challenge
July 3, 2018
AirRaid BB: KB session
July 3, 2018

  • When: 07/03/2018
  • Q: 007
  • Pax: Jolt, Lego, Yee-Haw, Cookie, Lady Vol, Mimosa, Wonder Woman, Memphis Belle, Ranger, Seuss, Justice, Mama Mia, FNG- Beach Bum, FNG- Trekker

Welcome to FiA Knoxville’s Pre-Independence DORA workout!!

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

With the 4th of July tomorrow and feeling Patriotic! The FiA Knoxville Ladies were welcomed with a sweaty Pre-Independence DORA workout! All the ladies turned on their BEAST mode and completed the workout drenched in good earned SWEAT!!

The Thang:

  • PAX will partner up and choose one to stay stationary first and the other to be mobile first. This will continue until the goal number is reached.

Session1

  • 100 Push-ups
  • 200 Squats
  • 300 Crunches

PAX will run around the Chapel 2x, wait in Plank until all of PAX is present

Session 2

  • 100 Tri-Dips
  • 200 Russian Twists
  • 200 Curtsy Lunges

PAX will run around the Chapel once, wait in Plank until all of PAX is present

Session 3

  • 50 Sit-Ups
  • 50 Plank Jumps
  • 50 Jumping Jacks

PAX will run around the Chapel once, wait in Plank until all of PAX is present

END with PAX= 2 min Dolly!!

  • Cool-down
  • COT- Including Inspiration on the importance of displaying SELF-CONTROL in our thoughts, words, and actions and to hold onto something greater than ourselves to carry us through these difficult times of us wanting to react rather than listen with our 2 blessed ears and 1 blessed mouth.:)
  • Namorama- 2 FNG’s= Welcome Beach Bum and Trekker

 

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