02/07/2022 - union - 11s

AO: The Union

When: 02/07/2022

QIC: Diggity Dog


Number of Pax: 5

Number of FNGS: 1

Pax Names:

Party Cloudy, Chocolate Chip, Hallmark, Diggity Dog, and FNG Ash!


4 amazing ladies joined me at the Union to work off some of this frigid cold we have been having, and to get their weeks started right.

We hopped right into the warm up with a little song and tempo grooving. It was to the song “Da Dip” by Freak Nasty. The ladies were nice and played along with me, ha ha. It went like this:

Chorus- start in low squat and side step each beat (4 to right, then 4 back left)

Verses- skaters to tempo

Talking verses (there are 2) diamond jumps to temp

This was a good start to get us warm, and get our legs woken up!

Then on to the Thang:

11s using the hills

Put mats at top of hill.  Run down, and do 10 Burpees at bottom. backpedal up hill to perform 1 deconstructed Burpee (1 squat jumps and 1 Merkin)  Then continue until you get to 1 burpee at bottom, and 10 deconstructed burpees at the top.

Unfortunately my hubs had to leave for work early, so I needed to head out sooner than I wanted to. Thankfully  Chocolate Chip was able to step in and finish things up with a some abs and Captain Thor.

The ladies circled up, prayed and named our new FNG Ash, because of the character from the movie Sing. Welcome Ash!

Thanks for joining me ladies!


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