03/10/2021 - lair - 5..4..3..2..1, U Can’t Touch This!

AO: The Lair

When: 03/10/2021

QIC: Semper Fi


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Dr Doolittle, Choo Choo, Chocolate Chip, Hallmark, Semper Fi


This morning 4 amazing ladies joined me for a chilly early morning. I don’t think I can emphasize enough that we are READY to be done with these cold mornings! But we warmed up quickly!

Warmed up with neck rotations and arm circles. Wonder Woman did a squat warm up exercise last week and we couldn’t remember the name so we called them squat stretches. Did 10 IC. Followed by 10 TTT and Toy soldiers IC as well. Then a small parking lot lap.     On to the Thang!


5️⃣ (1 min each)

Squat press

Renegade rows

Chest press w/ glute bridge

Chest flys


4️⃣ (1 min each)

Weighted side lunges L side 

Same on Right side

Weighted lunge L side 

Same on Left side

3️⃣ (alternate exercises  for 3 min)

10 in and outs

10 skullcrushers

2️⃣ (alternate for 2 min)

10 reverse crunches

10 weighted BGSU


 1 min Plank

After we completed once we did a burpee challenge to MC Hammers “U Can’t touch this”. We did squats and when we heard U can’t touch this, we did a burpee. I told the ladies oh it’s not that bad, I counted and it’s only like 10 times. Well it was 10 times in the first min or so. Whoopsie! ☺️😆 Was totally fun regardless!

I looked at my watch and we just barely had enough time to try one more round but we had to cut it short right before the 2 min set.

We circled up and prayed for all our FiA sisters and everything they are going through, Dr Doolittles friend and Chocolate Chips grandfather who both have procedures coming up.

Until next time ladies! You rock!!!!


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