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

AO: The Den

When: 09/16/2020

QIC: Choo-Choo

PAX:

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


BackBlast:

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.

Pictures:

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