01/12/2022 - lair - Butts & Guts

AO: The Lair

When: 01/12/2022

QIC: Straight Shooter


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Smooth Operator, Semper Fi, Snickers, Aquamarine, Bourbon, Straight Shooter


I love starting my day with you ladies.  I don’t always love the 5 am alarm clock, but I do love you ladies.  It was cold again this morning but no wind which makes it feel better and most everyone started shedding layers pretty quickly.  We did a few warm up exercises and then did this or that.  You had to side shuffle left or right according to if you liked “this” or “that”.

Fuzzy socks vs slippers

skin care vs mani/pedi

movie vs book

coffee vs tea

chicken n dumplings vs chili

shop online vs nap

Once we were warm with started with the butts & guts tabata.  All ab or butt exercises for 50 seconds with 10 seconds rest.

1. Glute bridges

2. Fire hydrants

3. Jump squats

4. Plank

5. Angry donkey kicks

6. Reverse crunches

7. Curtsy lunges

8. Bicycles

Run a lap

9. Box cutters

10. Froggers

11. Boat/canoes

12. Core twist

13. Hillbillies

14. Lying leg lifts

15. Narwhals

Run a lap

We made it all the way thru twice.  We then circled up and had name o rama.


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