03/12/2022 - hideout - 3-6-11 + Sally
AO: The Hideout
When: 03/12/2022
QIC: Inspector Gadget
PAX:
Number of Pax: 5
Number of FNGS: 0
Pax Names:
Sugar Momma, Tiny Dancer, Caliente, Walker & Inspector Gadget
BackBlast:
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):
- Hammer Curls
- Around the Worlds
- Lateral to Front Raises (sets)
~Sally #1: Squats~
~~Take a lap~~
6 minute AMRAP Round 2 (Abs):
- Flutter Kicks (sets)
- Reverse crunches
- Russian Twists (sets)
~Sally #2: Overhead Press~
~~Take a lap~~
6 min AMRAP Round 3 (Legs):
- Narrow Squats
- Calf Raises
- 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!
