12/03/2019 - den - Climb Up and Bring Sally Down

AO: The Den

When: 12/03/2019

QIC: Rise Up


Number of Pax: 7

Number of FNGS: 1

Pax Names:

Wilson, Choo Choo, Partly Cloudy, Anchor, Straight Shooter, Smooth Operator, Bourbon, FNG DOMINO


Climb Up and Bring Sally Down

8 PAX including me, Rise Up, and 1 FNG joined me on this very cold morning to do some ladders. Sally is so crazy. She got stuck, so in true FiA fashion, we climbed up the ladder to Bring Sally Down. We started on time at 5:30 am and quickly warmed up with some Jumping Jacks, Toy Soldiers, Windmills, and Big Arm Circles forward and backward and all (IC). Next I went through the disclaimer and explained:



10 Crab Cakes

20 Alternating Forward Lunges

30 Imperial Squat Walkers

40 Mountain Climbers

50 Bicep Curls

Then I set up 4 cones in a circle around the parking lot. At each cone PAX completed 10 Squats

Next we completed our first “Sally” Oh, Sally, why you gotta be so crazy. This is a routine to the song, “Flower” by Moby. There are many variations to this routine. This time we did Overhead Press. When the chorus says “Green Sally Up” we had weights and raised our arms. When the chorus says “Green Sally Down” we lowered our weights down to our shoulders. Our shoulders screaming and PAX were screaming, “Sally, I hate you!” Finally, the song was over, and we climbed back down the ladder.

50 Bicep Curls

40 Mountain Climbers

30 Imperial Squat Walkers

20 Alternating Forward Lunges

10 Crab Cakes

Another Lap stopping at each cone for 10 Squats

On to our next ladder.

Ladder 2

10 Big Girl Sit Ups

20 Push Ups

30 Fire Hydrants to Donkey Kicks

40 Dead Lifts

50 Tricep Kickbacks

Another Lap stopping at the cones for 10 Squats and back to our mats for the second “Sally” doing Glute Bridges. Again, same thing “Green Sally Up” raise those tushies! “Green Sally Down” lower without touching the ground. By that time we all hated Sally so much, that we just left her up there on that ladder. Ain’t nobody got time for that drama this girl can bring. So, you just stay up there and think about what you did, Sally!

We circled up for our special Name o Rama! Welcomed FNG Domino, prayed over our FiA sisters and went on with our day.

Until next time,

Rise Up

Thank you, Bourbon for the beautiful ornaments.

Check out channel for information on the Cupcake 5k or 15k

Saturday, December 21 is the White Elephant gift exchange at Foxtrot. If you would like to participate, please bring a gift and check out the flyer in Slack



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