09/21/2020 - union -

AO: The Union

When: 09/21/2020

QIC: Smooth Operator


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Diggity Dog, Chocolate Chip


What a change in our weather. We had 3 pax come out this chilly morning.

We started light arm exercises (Michael Phelps and arm circles (forward and backward) while I explained the routine. We ran a lap around the parking lots to continue the warm up, moved right to the thang.

The exercise were to be slow and intentional. If you finished the round, then you held a plank until everyone finished.

Each round started with jumping jacks and ended with a lap around the parking lot.

50 jumping jacks

Set 1

10 push-ups

15 triceps kickback

15 bicep curl

15 shoulder press

Set 2

10 push-ups

15 bent over row

15 lateral raise

Set 3

10 push-ups

15 bent over flies

Run a lap

We were able to get 4 rounds in before we did arm and shoulder stretch.

Wrapped it up with COT – prayer request, prayer and Name-O-Rama

Thanks ladies for joining me!


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