09/16/2020 - den - C’mon Ride the Train

AO: The Den

When: 09/16/2020

QIC: Choo-Choo


Number of Pax: 13

Number of FNGS: 0

Pax Names:

Wilson, Mighty Mouse, Chai, AllSpice, Partly Cloudy, Barefoot, Killa, Mater, Whole Coconut, Semper Fi, Magnolia, Rise Up


12 Beautiful ladies showed up this morning to get swoll with me. The temps were a bit cooler but the wind was strong…hence the crazy hair!

The Warm Up:

We did some Through the Tunnels, some High Knees, and some arm circles and Michael Phelps while we reviewed the Workout.

The Thang: We set cones about half way down the parking lot and then did this workout like 11’s, but made the total # 15 because of today’s date.

Round One:   Start at one end of the parking lot and do 1 Jumping Jack with Overhead Press, then Run to the cones, and do 14 Squat Jumps. Then Run back and do 2 Jumping Jacks w/ Overhead Press, run back to cones, and do 13 Squat Jumps, continuing until you reached 14 Jumping Jacks w/ Overhead Press and 1 Squat Jump.

Round Two: 1 Merkin w/ Alternating Side Dips, then Grapevine to the cones, and do 14 Curtsy Lunges. Then Grapevine back and do 2 Merkins w/ Alternating Side Dips,  Grapevine back to the cones, and do 13 Curtsy Lunges, continuing until you reached 14 Merkins w/ Alternating Side Dips and 1 Curtsy Lunge.

After working our legs and arms, we finished off the workout with some Abs.

9 (the month) Bicycles
15 (the day) Russian Twists
20 (the year) LBC’s

We ended with a quick prayer and Circle of Trust.


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