06/18/2020 - rock - Dirty Dozen – EMOM Edition

AO: The Rock

When: 06/18/2020

QIC: Owlette


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Stitches, Straight Shooter, Grizzly Jack & 2.0 Scotland


3 pax and 1 2.0 joined me tonight at the Rock for another fun beatdown.  Tonight was a fun mix of the Dirty Dozen (EMOM edition), Sally, and Bag of Abs, but before that we did some stretches.  We did some arm circles, Michael Phelps, and leg stretches.

The Thang:

Dirty Dozen – EMOM Edition – 2 Rounds

  1. Shoulder Taps
  2. Squat to Oblique Twist
  3. Monkey Humpers
  4. Trice Extensions (Lay down)
  5. Dead Lifts
  6. Heel Taps
  7. Upright Rows
  8. LBC
  9. Squat to Overhead Press
  10. Steering Wheels
  11. Sea Turtles

Next we did a round of Sally’s and then a round of Bag of Abs.

Ab Exercises included:

  1. 20 – Dying Cockroaches (sets)
  2. 25 – Side Crunches (sets)
  3. 15 – Superman’s
  4. 25 – Reverse Crunches
  5. 15 – Pretzel Crunches


Name O Rama & COT:

We circled up for Name -O-Rama & said our prayer’s.  Keep Straight Shooters dad in your prayers.  We also lifted up prayers for jobs and for all of our FiA sisters out there that are struggling.


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