10/28/2020 - hideout - Birthday Workout Oct 27!

AO: The Hideout

When: 10/28/2020

QIC: Chef


Number of Pax: 12

Number of FNGS: 0

Pax Names:

Von Trapp, Blessing, True Crime, Stitch, Domino, Inspector Gadget, Zzzs, Neutral, Journey, Tiny Dancer, Crunchy Roll, Chef


I was grateful to start my birthday with this great group of women! I intended to do the workout to my favorite songs. But… As I put together the playlist, I found out most of my favorite songs are waaayyy too slow and mellow for working out at 5:30am. So these are my second favorites! :0

For some songs, we did one exercise for the verses and switched it up for the refrain (and musical interlude). For others, we did a number of reps and then ran a lap. We repeated the first three sets of workouts with another round of songs.

Thanks for spending the morning with me!

Here’s the workout:

Wagon Wheel/Smile
Slow Squat
Overhead Triceps – Verse
Squat step out left and right – Refrain
Calf raises – End instrumental

Carry on my wayward sons/My front Porch Looking in
High knees – 20 sets
Push up – 20
Mountain Climbers – 20 sets
Run lap

Story of a Girl/Walking in Memphis
Bicep Curls – V 10 fast 10 slow
Overhead Press – R 10 F 10 slow
Boxing punches – MI

Big Girl Sit Ups – V
Penguins – Oooh oooh R
In and Outs – MI

Mr. Robinson
Monkey humpers – 20
Pendulum lunges 10 sets each side
(lunge forward, lunge back)
Deadlifts – 20
Touchdown jacks – 10
(jump touch the floor – alternating hands)
Run lap

Great Day
Arm Circles – V
Hallelujahs – R
Moroccan Night Clubs – V
Seal Claps – R
Slow Around the world – MI



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