03/23/2021 - hideout - Ahhh…SPRING

AO: The Hideout

When: 03/23/2021

QIC: Inspector Gadget


Number of Pax: 12

Number of FNGS: 0

Pax Names:

Southern Charm, Domino, Lake Life, Pilgrim, Bulldawg, Journey, Zzzzs, Smokey, True Crime, Raptor, Blessing, Inspector Gadget


It was a little windy but overall we had great weather for our beatdown this morning. 4 PAX got started early getting in some pre-beatdown steps & 10 PAX stayed for the regularly scheduled workout. We did a quick warm up of arm circles forward, arm circles backward, Michael Phelps, Toy Soldiers (IC) & Windmills (IC) then we got started on our Spring Accumulator.  We spelled out SPRING starting with 5 Reps of each exercise. After each round was completed, we ran a lap around the parking lot then increased the Reps by 5 for each subsequent round.

S – Shoulder Taps (sets)

P – Praying Mantis (sets)

R – Rows

I – Imperial Walker (sets)

N – Newton’s Cradle (sets)

G – Glute Bridges

All the PAX completed 5 rounds (so up to 25 reps) & several PAX made it through a 6th round (30 reps) but we made everything total instead of sets so we still had time for our Ab focused song challenge. For the song challenge we worked our Abs to the jam “What does the Fox say?”.   We did LBCs to the tempo during the verses and Russian Twists to the tempo during the chorus.  We had a little fun & checked a bingo box off with that one!

We circled up for prayers, Name-O-Rama & announcements.


Leave a Reply