03/23/2022 - den - 3/22/2022-den-Dirty Dozen

AO: The Den

When: 03/23/2022

QIC: Belles and Rise Up


Number of Pax: 12

Number of FNGS: 0

Pax Names:

Belles, Semper Fi, Rise Up, Aqua Marine, Wonder Woman, Hallmark, Straight Shooter, Spartan, Partly Cloudy, Foster, Choo and left early, Shrinky Dink


As my first VQ with Rise Up, this one was a doozy! As Rise Up said, “It’s repetitive and simple, but effective!”  It’s 12 exercises, 12 reps, 12 times with a run between each round.

Starting out with some stretches and some awesome beats (I love me some good beats), here are the 12 execises:

  1. Overhead Tricep Extensions
  2. Plank-12 seconds
  3. Door Knobs (Stand with your arms out in “T” form, use weights in hands to twist like a door knob)
  4. Push Ups
  5. Russian Twist
  6. Crunchy Frogs
  7. Row Boats
  8. Mountain Climbers
  9. Donkey Kick (RL)
  10. Donkey Kick (LL)
  11. Figure 4 squat (RL)
  12. Figure 4 squat (LL)

We only finished 7 rounds instead of 12 but that’s ok. Thanks to Rise UP and all the Pax for the encouragment and good feedback. I was definitely nervous but glad I finally did my first VQ. Looking forward to the next one!



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