03/30/2022 - lair - Arms Abs Stairs & Ring of Fire
AO: The Lair
When: 03/30/2022
QIC: Aquamarine
PAX:
Number of Pax: 7
Number of FNGS: 0
Pax Names:
Hallmark, Walker, Wonder Woman, Straight Shooter, Goldie, Rise Up, Aquamarine
BackBlast:
There were 6 beautiful ladies that joined me at the Lair this morning. We did a quick warm up of Michael Phelps, leg swings and TTT IC before getting started on the beatdown.
The Thang:
50 Gun Show (25 each L/R)
40 Tricep Kickbacks
30 LBC’s
20 Merkins
10 Reverse crunches
5 Burpees
Lap up the STAIRS around the light pole back down and BIG loop in the parking lot.
Repeat x 4
We made it though 4 rounds (kudos to Goldie who was on round 5 in BEAST MODE!!) and started a ring of fire:
Plank — pass 5 jumping jacks
Jump rope — pass 5 bicep curls
Squat — pass 6 lunges (3 each side)
Glute bridge — pass 6 glute walkers (3 each side)
Then we finished with some quick stretching, COT, NOR and prayers for healing. Physically, emotionally and everything in between. Thank you ladies for starting the day with me and working hard!
