08/09/2021 - union - A-Game

AO: The Union

When: 08/09/2021

QIC: Diggity Dog


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Hallmark, Greyhound, Valor, Linux, Chocolate Choo, Diggity Dog


I asked the ladies to bring their A-Game this morning, and that they did! We focused on arms and abs today at the Union.

After a quick warmup of Jumping Jacks, Imperial Walkers, TTT, and some butt kicks, we went for a run and headed back to get started.

First up was Absolution. We did 3 sets of 10 of these to start, in cadence:

-High plank, low plank, plank Jack, high plank, frogger is 1 rep

Then on to Abs with Captain Thor:

Captain Thor- 1 sit up/4 Russian twists – 1:4 ratio up to 10 sit ups/40 Russian Twists

We ran a lap and back to our mats.

Next up was arms again.  We did ATMs, and did 3 rounds as Valor called out our cadence:

15 Alternating Shoulder Taps In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round.

Then back to abs with ABSolute torture:

(All on 4 count = 1)

LBCs x 20 

Bicycles x 20

Leg raise x 20

Triple triple (4 reverse crunches into 4 LBCs) x 20

We ran the big loop and back to our mats for one more round of ATMs before circling up.

COT and prayers for those struggling with illness and loss.

Another beautiful morning at the Union in the books. Thanks for joining me ladies! Have an awesome week!



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