05/01/2021 - grove - 3-6-9! The Remix Edition
AO: The Grove
QIC: Whole Coconut 🥥
Number of Pax: 6
Number of FNGS: 1
Shrinky Dink, Birdie, Dr. Doolittle, Wildcat (FNG/2.0), Partly Cloudy
What a beautiful spring morning! The birds were chirping (loudly!) and the sun was shining! With a slight chill and low humidity it was just about perfect for a workout!
Today’s beatdown was a remix of the 3-6-9. This is a set of 3 exercises at the time, 6 minutes on the timer and 9 reps each exercise. The set is repeated over and over for the 6 minutes, so those reps start to add up! We added a plank between 6 minutes intervals to keep it spicy!
We started with arm circles, through the tunnels, and a lap for our dynamic warmup.
Set 1: upright rows, front raise, shoulder press; 1 minute plank
Set 2: walking lunges(sets=18 total lunges), squats, deadlifts; 45 second plank
Set 3: Russian twists, dead bugs, flutter kicks (sets); 30 second plank
Set 4: kettle swings, tricep extension, hammer curls; 30 second plank
Set 5: plank jacks, single leg glute bridge right, single leg glute bridge left (narwhals); 45 second plank
We had time for one last round so we did 3 minutes of set 2 and 3 minutes of set 4.
During COT we heard a praise that Shrinky Dink’s hubby got offered a new job! We also prayed for Doolittle’s family including Grandmother and Aunt. Finally we gave our sweet and fierce 2.0/FNG a nickname to match her love of cats and basketball! Welcome Wildcat!
It felt great to get out and work hard with these awesome FiAs this morning! Thanks ladies for ALL the mumble chatter!