09/09/2020 - lair - 9/9/20

AO: The Lair

When: 09/09/2020

QIC: Diggity Dog


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Semper Fi, Chocolate Chip, Straight Shooter, Choo Choo, Guac, Hallmark, Greyhound, Valor, Diggity Dog


It was a clear and crisp morning at the Lair today. 9 PAX showed up to get it done, and get over hump day.  And that they did…💪🏼
We started with some exercises to get the blood flowing and our brains in check. Sometimes it can be a little foggy that early in the morning, so we made sure to clear our minds, and focus on the task at hand.  Getting-it-done!

20 side shuffle touch

10 through the tunnel IC

10 jumping jacks IC

Run a lap

Today’s date is 9/9/20, so I decided to use this as motivation today.  We started with the Cooper, and worked our way down from the number 9.

The Thang:


1 lap around the track, 9 of each: burpees, squat jacks, Merkins

1 lap around the track, 8 of each: burpees, squat jacks, Merkins

Etc…all the way to zero

Next up was ALBA burnout. This stand for arms, legs, booty and abs burnout. There were four exercises, each targeting a different part of the body. We had our mats on one side of the curb set up with weights and gloves. Here was the list we worked from. (Each exercise has its own mode of transportation. The plan was to do 9 of the said exercise, then travel across to the opposite curb and back to our mats before starting the next set of that same exercise.) We did five sets of each of these to equal 20 total sets.

(9) Carolina Dry Docks- Bear Crawl over and back to mat

(9) Sumo squat w/ weight- lunge walk

(9 each side) Glute bridge w/ leg extension- broad jumps

(9 sets) Full extension toe touches- gorilla hops

Unfortunately we ran out of time with these, and only made it through three of the sets. We also realized that gorilla hops were not our favorite 🥴

I had a round of abs planned for the end, but I will have to save that one for another day.

We quickly circled up, prayed for Straight Shooters’ Dad as he has a carcinoma removed today, a friend of a FiA sister who is struggling in her marriage, and a FiA sister who is anticipating a tough day today. Prayers that God will continue to help us all reclaim peace and feel prepared as as start our day today!

Thanks for joining me ladies!  It is always a great day when I get to start my day with you!  Also, I love the bright star that is in our picture behind us. It reminds me that each of you are like a star. Bright, bold, beautiful, and one of a kind. 😘


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