01/06/2022 - lair - Dirty Dozen

AO: The Lair

When: 01/06/2022

QIC: Choo Choo


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Semper Fi, Smooth Operator, Aquamarine, Dr Doolittle, Goldie, and me Choo Choo.


5 lovely ladies joined me this morning for a Dirty Dozen. We did a few quick stretches and some Through the Tunnel to warm ourselves up and then got straight at it.

The Thang:

4 sets of 3 exercises, 12 reps each exercise,

execute each set 3 times. After each full set, we ran a lap.

Set 1: Ab-solution, Jello shooters (sets), Sumo Squats

Set 2: Boy bands (sets), Carolina Dry docks, Around the World

Set 3: Plank dips (sets), Overhead press, Boat/Canoe

Set 4: Mat Taps (sets), Monkey Humpers, Peter Parkers

We had to do singles instead of sets on the last round but we did finish right on time.

Thanks for joining me this morning, ladies!


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