09/08/2020 - den - Conveyor Belt of Arms

AO: The Den

When: 09/08/2020

QIC: Partly Cloudy


Number of Pax: 13

Number of FNGS: 0

Pax Names:

Magnolia, Mighty Mouse, Summer, Wilson, Straight Shooter, Barefoot, Whole Coconut, Anchor, Semper Fi, Choo Choo, Snickers, Five Star


13 PAX rolled out of bed after a long holiday weekend to feel the cooler, crisp, drier air this morning that felt so glorious!  The ladies must have hit that snooze button a few times because they were rolling in on 2 wheels right at the start.  But, I’m not complaining, I am so glad to see them!  But, you know you are late when Choo Choo and a Wilson best you.  😉😘

We warmed up with some big stretches, arm circles in cadence, Michael Phelps, jump ropes in cadence, and an Indian run.

The Thang today was a conveyor belt.  We moved cone to cone, then ran around the light post back to beginning to move through our conveyor belt 3 times.  At each cone was a rep count and exercise.
10 Push Ups

20 Curtsy Lunges

30 Scarecrows

40 Hallelujahs

30 Side Hammer Curls

20 Side Lunges

10 Shoulder Taps

After 3 cycles, we moved over to our circle for an arm/an circuit.  We did 50 seconds on, 10 second rest for the following:

Concentration Curls

Side Bend Right


Side Bend Left

Tricep Extensions

Side Twist Right

Bicep Curls

Side Twist Right

We ran a lap light post to light post and back.  Then went through half of the circuit again until tome was up.
We circled up and prayed for Straight Shooter’s Dad, Charity, Fancy Boots, Coach, Mighty Mouse’s brother, and all those other unspoken hurts and worries.
After the hard core Doras we have done at The Den lately, this workout felt light.  I am struggling with an injury, so it was plenty for me.  But, hopefully everyone’s arms got a good burn.
I hope everyone has a wonderful Tuesday!
❤️, ⛅️


Leave a Reply