06/05/2020 - hideout - 4-8-12 with Bat wings and Sally

AO: The Hideout

When: 06/05/2020

QIC: Shrinky Dink


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Inspector Gadget, Southern Charm, Dunkin, Kodak, Domino, Blessing


It was a muggy start but thankfully the rain held off while 7 of us came together for this beatdown. I was so glad to be back at #the_hideout after these last couple of months! Smiling and sweaty faces were abundant.
Warm up – TTT, arm circles, windmills at your own pace

We started with a ring of fire and did this twice, with the first round being 10 push ups to pass while others were doing toy soldiers. The second round was 10 star jumps while everyone else was holding chair.

The Thang – I modifed the 3-6-9 routine from the lexicon for a 4-8-12. The Grove fourmation tested it out on Thursday and it proved to be a great workout! So I brought it to #the_hideout this morning. The numbers correspond to 4 exercises, 8 minutes, 12 reps each. PAX would cycle through the same four exercises in that round for 8 minutes and complete 12 reps of each exercise each time.

Round 1
Hammer curls
Imperial squat walker sets
Big girl sit-ups
Jumping jacks

Round 2
Around the worlds
Curtsy lunges (sets)
Indian style LBCs
Squat jumps

Round 3
Tricep extensions
Sumo squats
Toe taps (sets)

We then moved on to Bat wings and used Beyonce’s “Single Ladies” as our song. My shoulders were feeling this one for sure! We finished our beatdown with a round of Sally.
We then took prayer requests (Bourbon’s healing post-surgery, Wilson for knee swelling, Inspector Gadget’s ex and his job situation, Domino and healing for stomach issues). I didn’t mention this in the COT but I hope we all pray for our country and for the change that is desperately needed. Finally, it was great to be back in the name-o-rama habit at this AO again! Thanks for joining me this morning ladies.


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