01/29/2020 - lair - 50 to 10 & Back Again

AO: The Lair

When: 01/29/2020

QIC: Straight Shooter


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Domino, Choo Choo, Killa, Rise Up, Chocolate Chip, Wilson


It wasn’t quite as cold this morning as it has been lately.  No rain either which was a plus.  7 wonderful ladies gathered to get our sweat on.  I shedded layers pretty quickly as did some of the other ladies.  Sorry for the bright light in the picture.  Guess I should have moved my head a little to block it.

Warm up:

Static stretches, through the tunnels IC, toy soldiers IC

The thang:

This is similar to a ladder in which we go up and down in numbers but we don’t start over every time so it technically isn’t a ladder.  Everything was in sets.

Round 1

50 Moroccan night clubs

40 alternating punches

30 skaters

20 jumping jacks

10 jump squats

Power skip to end of the parking lot and back

Round 2

10 plank front raises

20 leg lifts

30 bicycle crunches

40 glute bridges

50 chest flies

Grapevine to the end of the parking lot and back

Round 3

50 calf raises

40 hammer curls

30 push ups

20 narrow squats

10 plank jacks

Side Shuffle to the end and back

Round 4

10 mountain climbers

20 overhead press

30 tricep overhead extensions

40 donkey kicks

50 fire hydrants (my bum should look great after these back to back)

Run a full lap around the parking lot

Round 5

50 seal jacks

40 upright rows

30 monkey humpers

20 ski jumps

10 around the worlds

Run another lap

We had a few minutes to stretch, give prayer request, and name o rama.

Secret Sister Exchange is going on so shower your sister with love.

Feminine Hygiene products are being collected until the end of February to donate for FiAlanthrophy

FiA Cherokee Convergence is February 29th at the Hideout at 8:30.  Order your swag (or not) and join us on a 4 mile run/ruck/walk/wog.


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