06/18/2021 - den - Birthday Burnout

AO: The Den

When: 06/18/2021

QIC: Chocolate Chip


Number of Pax: 18

Number of FNGS: 0

Pax Names:

Hallmark, Wonder Woman, Straight Shooter, Inspector Gadget, Coach, Semper Fi, Rise Up, Forte, Mighty Mouse, Spartan, Choo Choo, Killa, Very Berry, Partly Cloudy, Golden Rule, Smooth Operator, Diggity Dog


Rise up is amazing and offered her Q to me since it was my birthday and 17 beautiful ladies showed up to help me celebrate!

We started with a few windmills, through the tunnels and high knees to warm up and then got to work!

The Thang:

4 Corners (escalator style)

Run to each corner and complete exercises, accumulating the previous corners as you go.

1. 10 Burpees

2. 10 Burpees, 20 Merkins

3. 10 Burpees, 20 Merkins, 30 Squats

4. 10 Burpees, 20 Merkins, 30 Squats, 40 Lunges (total)

Birthday Burnout:

15 reps each of the below with no rest


Bicep Curls

Bicep curl half way up

Bicep curl – pulses

Bicep curl half way down

Overhead press

We took a lap and then did another round of 4 corners. We changed it up a bit and did

1. 10 Squat jumps

2. 10 Squat jumps, 20 squats

3. 10 Squat jumps, 20 squats, 30 lunges

We had enough time to complete another round of the birthday Burnout, take another lap and finished off with a few abs from Partly Cloudy’s Bag of Abs!!

Thank you for joining me and working hard. You are all amazing and I can’t thank you enough for what you all have done for me – whether you realize it or not!  I love you all!! 🥰



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