03/12/2022 - hideout - 3-6-11 + Sally

AO: The Hideout

When: 03/12/2022

QIC: Inspector Gadget


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Sugar Momma, Tiny Dancer, Caliente, Walker & Inspector Gadget


3-6-11 + Sally

We had a good turnout for this week’s Friyay Friday beatdown! It was so nice to welcome 2 ladies to the Hideout for the first time & introduce them to Sally. And what an introduction it was! Lots of mumble chatter with this one & I loved it.

We started with a warm-up of arm circles forward, arm circles backward, Michael Phelps, Toy Soldiers (IC) & Buttkicks.

For the Thang we did a 3-6-11 (a slight modification to 3-6-9 since it is March 11th)  with a side of Sally.

Here’s how the exercises went down…

6 minute AMRAP Round 1 (Arms):

  1. Hammer Curls
  2. Around the Worlds
  3. Lateral to Front Raises (sets)

~Sally #1: Squats~
~~Take a lap~~

6 minute AMRAP Round 2 (Abs):

  1. Flutter Kicks (sets)
  2. Reverse crunches
  3. Russian Twists (sets)

~Sally #2: Overhead Press~
~~Take a lap~~

6 min AMRAP Round 3 (Legs):

  1. Narrow Squats
  2. Calf Raises
  3. Donkey Kicks (sets)

~Sally #3: Leg Lifts~
~~Take a lap~~

We ended right on time, grabbed a quick picture & circled up for COT & NOR. We thanked God for all our blessings & prayed for all the grief, sickness & turmoil going on across the world. It was a fun morning!


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