03/09/2020 - union - Dan, Dora and Da Dip

AO: The Union

When: 03/09/2020

QIC: Diggity Dog


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Valor, Chocolate Chip. Guac, Choo Choo


It was a little chilly this morning when 4 PAX greeted me at the Union bright and early! That one less hour if sleep did not slow them down one bit!

We started with some stretching, and then jogged the big loop to get warmed up. Upon our return, we started with the first set of 3 of our “Dans”: high knees down to the end of both awnings, Lt. Dan back, and then a series of exercises (15 of each) bicep curls, shoulder press, tricep kickbacks, and squat jumps. Then back down high knees and so on until 3 sets were complete.
The next part of our Thang consisted of a set of speed Drills and Dora. There were cones set out in four spots all the way down the carpool lane. While one partner ran a series of speed drills (aka shuttle run), The other partner did the exercises.
400 LBCs

300 Sumo Squats

200 Merkins

100 Star Jumps

10 Burpees (with your partner)

We ran out of time, and only made it through the Merkins. But, we took a break so we could make sure to fit in “Da Dip”!

“Da Dip” was to the tune and tempo of Freak Nasty’s hip hop song. During the chorus, we sat in a low squat and side stepped 4 x right, then 4 x left. When the verse was on, we did skaters, and when he was wrapping, we did diamond jumps. All of this was done to tempo! This one definitely got our hearts pumping!

As Chocolate Chip said, we will never think of this song the same way! Ha ha! 😘 Love you girl, and totally agree!

We ended with praises for God’s healing to those who have been sick, especially Chocolate Chip’s sister, and her MIL. We did our name-o-Rama, and took off to get our day started with a beautiful full moon overhead.

Thank you for joining me this morning ladies! Always such a bright start to my day when I see your beautiful faces!


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