11/30/2020 - union - Back to the 90’s

AO: The Union

When: 11/30/2020

QIC: Diggity Dog


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Choo Choo, Wilson, Valor, Chocolate Chip, Greyhound, Smooth Operator, Guac, Diggity Dog


Pretty sure it was one of the windiest mornings we have ever had at the Union.  The PAX had to bring weights just to hold down their mats from flying away!

7 beautiful ladies joined me to brave the cold, and get things moving.

Today’s beatdown was all about the 90s. 90’s music, 90 reps, 9 sets…and so on.

We warmed up with:

Forward and backward arm circles

9 TTT (in cadence)

9 side lunges (slow and steady to get a good stretch)

9 Jumping Jacks (in cadence)

Big Lap

Once we returned to our starting place, we jumped into 90 deconstructed burpees. We partnered up (so we did not have to do 90 each) and shared the reps. Each PAX did 15 jump squats and 15 merkins, then ran a lap.  We did 3 rounds of this to add up to 90 burpees, per set of partners.

Next up was protractors. Some of us remember this from math class in high school.  You know, that weird thing that we always seemed to stab ourselves in the finger/hand with. We started on our mats on our six, and I called out 5 different degrees that their legs (ankles together) had to hit and hold. Starting with 10 degrees (hold for count of 9), down to mat (count 2,3,4) and back up to 30 degree hold for 9 seconds…etc.  Here was the sequence: 10, 30, 45, 60, 90 degrees, all held for 9 seconds in sequence, and down to mat for 4 sec in between each.  We did 7 rounds of this (goal was 9) before I saw we were running low on time and wanted to get in a few more things.

Next up was 9’s on the hills. Started with 1 squat at the bottom, run up the hill forward or backward (your choice), and 8 squat jumps at the top. And so on until finished. The ladies crushed this so fast I had to scramble to get in one last thing.

Last but not least was 9 Bear.  Gloves on…9 Bear crawls forward, 9 Bear crawls moving backwards, 9 merkins. No rest, then again. Goal was 9 sets of these, but we did not quite make it before we called it for COT and name o Rama.

These ladies crushed it as always.  Thank you for joining me! Hope y’all have an awesome week!



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