Never miss a Monday!
June 26, 2018
No Slack Monday!!
June 26, 2018

  • When: 06/26/2018
  • Q: 007
  • Pax: Pax of 13: Lego, Seuss, Cookie, Lemon Drop, Ranger, Wonder Woman, Lady Vol, Stiletto, Jolt, Hocus Pocus, FNG-Justice, FNG- Galaxy

 

 

 

Welcome to FiA Knoxville’s Rise & GRIND workout!!

The day started wet and humid with thunder in the distance, but that did not stop 13 FiA Knoxville ladies to participate in the Rise and Grind workout at our first weekday workout session!!

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

The Thang:

The workout is a non-stop session with Sprints at the end of every series.

Series 1:

  1. 40 Jumping Jacks- Cadence
  2. 40 Tri-Dips
  3. 40 Squats

Sprint 2x around the Chapel & Hold in Plank until everyone is present.

Series 2:

  • 30 Squats Jumps
  • 30 Military Sit-Ups
  • 30 Rowboats

 

Sprint 2x around the Chapel & Hold in Plank until everyone is present.

Series 3:

  • 20 Mountain Climbers
  • 20 Curtsy Lunges
  • 20 Spider Plank Crunches

 

Sprint 2x around the Chapel & Hold in Plank until everyone is present.

Series 4:

  1. 10 Burpees
  2. 10 X’s and O’s
  3. 10 Burpees

Sprint 2x around the Chapel & Hold in Plank until everyone is present.

Series 5:

  • 1 Minute Wall Sit
  • 1 Minute Plank Hold
  • 1 Minute Wall Sit
  • 1 Minute Plank Hold

 

Sprint 2x around the Chapel & 20 Jumping Jacks until everyone is present

COT:

  • Inspiration: focused on the importance of encouraging one another and remaining positive through hardships and discouragement.  Anyone can make the commitment to encourage our loved ones, our FiA sistas, and any individual that crosses our path.
  • Name-O-Rama: We had 2 new FNG’s: Justice and Galaxy
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