04/05/2023 - lair - 11s, Abs, and ROFs

AO: The Lair

When: 04/05/2023

QIC: Partly Cloudy


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Aquamarine, Semper Fi, Straight Shooter, Rosie, Foster, Caliente


I finally made it back to The Lair and was able to snag the Q!  It was a beautiful full moon and a warm humid morning.  We are halfway through Spring Break so I was surprised to see 6 other PAX this morning!  We warmed up slowly with arm circles, hip circles, ankle circles, some Michael Phelps, and gorilla swings.  We took a lap around the parking lot to get our legs moving.  Then we got started with the Thang!

11s: Thrusters and Monkey Humpers

We started with 1 Thruster, ran to the crosswalk, did 10 monkey humpers, then we ran back.  Next we did 2 thrusters and 9 monkey humpers and continued always adding up to 11.

Once that round was done we went to our mats for abs.  20 Bicycles, 20 Leg Lifts, 20 Flutter Kicks.

Then we went back to 11s: Rows and Squats with a kickback.

Then we did abs again, with 20 side crunches, 20 Butterfly crunches, 20 penguins.

Next up was some Rings of Fire.  Our first one was hallelujahs while we passed around 5 Tricep extensions.  We went around the circle 3 times total.  Then we held chair and passed 2 180 jumps and did that around the circle 3 times.  Last we did abs again.  We all did LBCs and we passed around 3 bourbon sets, then 2, then 1.

We took 1 more lap to cool down and stretched.  Then we circled up nice and close for prayer time and COT.  It was an excellent start to the morning!  Right at 1.5 miles run, 300 calories burned, and plenty of smiles.  Thank you, ladies, for letting me crash at The Lair this morning!


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