06/09/2020 - hideout - 3-6-9-20

AO: The Hideout

When: 06/09/2020

QIC: Inspector Gadget


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Domino, Blessing, Twerk, Southern Charm & Cheer Bear


It was a hot & humid morning today as the rain is set to come in later today but 5 PAX got up to join me for a beatdown this morning & 2 PAX joined me for a pre-beatdown walk.

We did a quick warm up of arm circles forwards, arm circles backwards, Michael Phelps, toy soldiers (in cadence) & TTS (in cadence) then got to work.

Today our thang was a 3-6-9 routine (6 minutes of 3 exercises with 9 reps each completed as many times as possible) followed by 20 American Pie Sit Ups & a run or walk after each round (we completed 4 rounds).

Round 1 Exercises:

Chest Press in Glute Bridge hold

Drops (sets)

Tricep Kickbacks


Round 2 Exercises:

Narrow Squats

Gun Show (sets)

Curtsy Lunges (sets)


Round 3 Exercises:



Chicken Wings


Round 4 Exercises:

Prisoner Squats

Plank Up Downs (sets)

Reverse Lunges (sets)

We finished just in time to circle up for prayers & Name-O-Rama. We all did some light stretching on our own during COT.


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