11/12/2019 - hideout - A Rainy Countdown

AO: The Hideout

When: 11/12/2019

QIC: Partly Cloudy


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Inspector Gadget, Shrinky Dink, Red Velvet, and Southern Charm


5 PAX braved the wind and the rain today to join me at The Hideout.  I love going to the Hideout – which is such a great location.  I got to meet Red Velvet today too!

We started right on time with a warm up of arm circles, Windmills IC, Toy Soldiers IC, and TTTs IC.  We then side shuffled down the covered bus ramp and back twice.

We were feeling warm after that.  So we got started on our countdown.  We started with 10 reps of each of the following.  Followed by a wall sit.  Then the next round we did 9 reps, then 8…all the way down to 1.

Jumping Jacks



Push Ups


Jump Ropes – until everyone is done

We did a wall sit between each round.  We started with 1 minute wall sits.  After two rounds, we reduced it to a 50 sec wall sit.  Then after 2 rounds, we decreased to 40 seconds.  Then 30 seconds of a low wall sit for the last 2 rounds.

Once we completed our countdown, we started an arm circuit.  50 seconds on, 10 seconds rest, 3 moves, 3 times each.

Bicep Curls/Tricep Kickbacks/Overhead Press

We took it to the mats for 50 seconds of LBCs and 50 seconds of Cross Crunches.  That took us until time.

We stretched just a bit, circled up for a prayer and name-o-Rama, and we ran back out into the rain to start our day.  We stayed dry and enjoyed our time together.

Don’t forget our Never Alone fundraiser – bring your donations by Saturday.
Pumpkin Spice 5k is Saturday at Foxtrot.  If running isn’t your thing, join yellow tulip at The Thicket for her VQ!


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