10/11/2021 - union - 10/20/30

AO: The Union

When: 10/11/2021

QIC: Diggity Dog


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Valor, Greyhound, Smooth Operator, Diggity Dog


3 amazing women joined me at the Union this morning for some Jesus music and a great workout.  (I have a new love for Christian hip hop, so check it out if you haven’t yet already) I have to say, it was a great morning for fellowship and faith. 💗

We got warmed up with some quick stretching and cardio to the song “Church Clap” by KB. It has a nice quick beat, so we did butt kicks, jump rop or running in place through the entire song. When they had the clapping parts, we alternated claps above our heads, and in front of our chests to the beat as well.

Then on to the Thang:

Theme was 10/20/30, so we worked through the sets below with as little break as possible.

10 Bear.  Gloves on…10 Bear crawls forward, 10 Bear crawls moving backwards, 10 merkins. No rest, then again. (X 5 sets)

Pop jacks x 20 -half burpees – Bend and drop hands to ground, pop legs back to plank then jump legs back up to squat with hands coming up at same time with palms facing forward (X 3 sets)

30 skater sets, 30 weighted pulses (15 on right/15 on left) (X 3 sets)

Run Lap

10 Merkins, shuttle run to 3 cones, 10 mountain jacks (X 5 Sets)

20 deconstructed burpees- 20 jump squats, 20 Merkins (X 3 sets)

30 sumo cross jump sets, 30 weighted sumo squat pulses (X 3 Sets

Run Lap

We made it all the way through to the end. Not gonna lie, I think I kicked my own butt with this one a little. 🥴  With lots of arm work + 160 Merkins, my shoulders are pretty toasty.
We circled up, prayed, and headed out to slay our days.
As always, it is a great start to the week when I get to spend it with you beautiful ladies. Thanks for joining me!


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