08/04/2020 - den - ABC Accumulator

AO: The Den

When: 08/04/2020

QIC: Partly Cloudy


Number of Pax: 13

Number of FNGS: 0

Pax Names:

Choo Choo, Wilson, Barefoot, Whole Coconut, Mighty Mouse, Summer, Chai, Killa, Wonder Woman, Straight Shooter, Smooth Operator, Five Star


13 PAX joined me at The Den this morning for a lesson on our ABCs.  We welcomed the cooler weather – it was nice outside!

We warmed up with some ABCs:

Arm Circles

Butt Kicks

Cotton Pickers

Around the Worlds

Bear Squats

Calf Raises

Then we got started on the Accumulator.  Each set had an Arm, Butt, Core exercise.  We completed 20 reps of each exercise, every time.  We did the first set, then rap a lap.  Then we completed set 1 & 2, then ran a lap.  Then sets 1, 2, & 3, then ran a lap.  We worked our way up to all 5 sets.

1. Arms – Bicep Curls

Butt – Squats

Core – LBCs

2. Arms – Push Ups

Butt – Narwhals Left side

Core – Side Crunches Left Side

3. Arms – Front Extensions

Butt – Narwhals Right Side

Core – Side Crunches Right Side

4. Arms – Weighted Moroccan Night Clubs

Butt – Fire Hydrants

Core – Hillbillies

5. Arms – Weighted Randys

Butt – Single Leg Dead Lifts

Core – Windshield Wipers

We barely squeezed in the last set.  Lots of good strength exercises. Not as much running as we have been doing lately.  But, hopefully everyone feels good starting their Tuesday.  We circled up for prayer and Name-O-Rama, then we boogied out of there to go get our kiddies ready for school.

Thanks for joining me this morning!  Have a great day!!


Leave a Reply