09/07/2021 - den - A Few of My Favorite Things

AO: The Den

When: 09/07/2021

QIC: Partly Cloudy


Number of Pax: 17

Number of FNGS: 0

Pax Names:

Valkyrie, Semper Fi, Rise Up, Bourbon, Shrinky Dink, Aquamarine, Straight Shooter, Choo Choo, Wonderland, Noodles, Nottely, Dr. Doolittle, Wonder Woman, Inspector Gadget, Prada, Hallmark


17 PAX came out to the Den today to sweat it out and celebrate my birthday (again). Words simply cannot express how much I love these ladies! I subject them to beatdown torture and embarrassment, yet they keep coming back. This time they gave me a dose of my own medicine and gave me a fun party bow and glasses to wear.
We stretched for just a minute, then warmed up with my first favorite workout character: Billy Blanks.

We did a Tae Bo Tabata timer warm up. Each exercise was 39 seconds long with no break between.

Side to Side Feet
Side to Side Feet + Arms
Speedbag Right
Speedbag Left
Elbow to Knee Right
Elbow to Knee Left
Right Jab
Left Jab
Right Roundhouse Kick
Left Roundhouse Kick
This definitely got everyone warm! And it was not embarrassing at all when the kids started pulling into the parking lot.

Next up was my second favorite workout character: Bruce Lee. We did 6 Ab exercises, 39 reps each, then ran a lap. We repeated this 3-4 times.

39 LBCs
39 Flutter Kicks
39 Russian Twists
39 Pilates 100
39 Rosalitas
39 Bicycles

With 15 minutes left in our workout, we left Bruce Lee to work our arms a bit with Top Gun.

Top Gun is a 1 minute Tabata timer. 10 rounds, arms only. When the end of minute alarm sounds, we enter the Danger Zone and completed 3 squat jumps.

Bicep Curls
Front Exts
Side Exts
Tricep Kickbacks
Repeat each exercise for a total of 10 rounds. We ran a final lap and circled up for our picture time and COT.

After COT, I was spoiled again with coffee, treats, balloons, flowers, gifts, and hugs. Thank you, thank you, thank you for making my birthday weekend so special! I love my FiA sisters so, so much!!


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