10/15/2019 - adhoc - Benchwork @ The Valley

AO: AdHoc

When: 10/15/2019

QIC: Kodak


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Fresh Cotton
Mama Bear


Welcome to The Valley!! We have been having so much fun at this location & so happy to finally be official!! Today 4 of us came out do some “Benchwork”.  First we warmed up with a song – Wobble – Funky Alternating lateral arm raises while “wobbling” your lower body.


We started with a lap around the playground & back to our mats for abs. Lap around the playground to bench #1 for arms. Lap around the playground to bench #2 for legs.  We did this for 3 rounds.  The exercises were as follows-

Abs 1.Pretzel crunch 2.Leg Lifts 3.Supermans

Bench#1 1.Merkins 2.Tricep Dips 3.Arm exercise OYC

Bench#2 1.Step Ups 2.Squats 3.Bulgarian Split Squats

We finished with some OYO stretching before COT & Name-0-Rama. We we’re missing some of our regulars today. Prayers for healing for our FiA sisters & families!



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