01/14/2020 - den - Aichin Legs, Paincakes, and Dora

AO: The Den

When: 01/14/2020

QIC: Partly Cloudy


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Wilson, Choo Choo, Honey Crisp, Whole Coconut, Anchor, Straight Shooter, Smooth Operator, Rise Up


It was another abnormally warm, humid, and foggy morning at The Den.  We worked up a sweat like it was summer time!
9 PAX came out despite my pre-blast threat of paincakes.  We warmed up with arm circles, standing mountain climbers, jumping jacks, butt kicks, side shuffles, and touch and hops.  I promised cover from the rain, so I wanted to make sure we got our heart rates up in our warm up.

The Thang:

Once we were warm, we got started on the Thang.  First up was Aichin legs!
20 Squats

20 Step Ups

20 Lunges

20 Jump Lunges

Then we rinsed and repeated!  One round doesn’t seem too terrible.  But halfway through step ups on round two, you really start to feel it!

Next up was paincakes:

1 Big Girl Sit Up, roll over, 1 push up

We added 1 rep to each, each time, up to 10.  That is 55 BGSUs and 55 Push UPS.  The PAX crushed it.  At this point, we were only 18-20 minutes into our workout.

After Paincakes, we got started on a Dora.  Originally, I planned a bear crawl Dora to keep us under cover and dry.  But, since it wasn’t actually raining, I gave the ladies a vote.  Bear crawl Dora or regular Run Dora.  It was unanimous!  Not a single person felt like bear crawling this morning!  😂

So, we partnered up and knocked out our Dora:

100 Bicep Curls

200 Monkey Humpers

300 Indian style LBCs

We had enough time to get through the Dora and go back up to repeat Monkey Humpers and Bicep Curls.

Around 6 minutes left, I started to stretch everyone out.  Those monkey Humpers on top of running, on top of Aichin legs are going to be felt later.  But, Fergie’s London Bridge song came on.  So…I lead everyone through Valor’s London Bridge glute Bridge routine.  The legs are done.
We stretched it out again and circled up.
We asked for continued prayers for our Wonder Woman, Bourbon, and Straight Shooter’s Dad today as they heal and try to get better.  Prayers for safe travels for Wilson today (in the rain, boo).
Thanks for joining me!  I hope everyone has a great day!!


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