11/02/2020 - union - “A” Day

AO: The Union

When: 11/02/2020

QIC: Diggity Dog


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Chocolate Chip, Choo Choo, Greyhound, Guac, Hallmark, Diggity Dog


Today was “A” day at the Union. Aka Abs and Arms.  Of course the temperature decided to drop overnight, and we woke up to below freezing temperatures with some wind as well. Brrrrr!!! But that didn’t stop these fierce ladies. They showed up in layers, and we’re ready to rock!

Warm up:

Arm circles


Imp Walkers

Indian run with fav thanksgiving food


30 reps of each

Bicep curl to OH press

Seal jack (jumping jack with arms at shoulder level and out to side)

Bent over rows

Seal jacks

Tricep press (OH)

Seal Jack

3 count merkins

Seal Jacks

Cross body curl 30 each arm  (wts at top of thighs resting and do half circle up to shoulder- do 30 with one arm, then switch)

Seal Jacks

Front and lateral raises (straight up in front, straight out at sides =1)

Seal Jacks

Floor dips (crab walk position and do dips with butt up)

Seal Jacks

Bridge with butterfly (glute bridge with butt up whole time and do fly out to side both arms at same time)

Seal Jacks

Skull crushers (on back and wts over head)

Seal Jacks

Run Big loop

The ladies crushed this, and then we were on to Abs:

60 sec each with no rest between

Reverse crunch


Spider man plank (hop and pull knee up on outside- alt legs)

Boat Canoe


Did twice with 1 min rest between sets

We circled up, prayed, and did name-o-Rama.  Loved spending my morning with you ladies! Have a great week!


Leave a Reply