04/13/2022 - lair - EGG-cellent EGGS-ercise

AO: The Lair

When: 04/13/2022

QIC: Caliente and Walker


Number of Pax: 12

Number of FNGS: 0

Pax Names:

Smooth Operator, SemperFi, Caliente, Goldie, Hallmark, Wonder Woman, Aquamarine, Straight Shooter, Inspector Gadget, Chocolate Chip, Choo Choo, Walker


Today was an EGG-cellent beatdown at The Lair. It was Caliente’s and mine first time Q’ing and so we wanted to make sure everything went smoothly. Everybody was a great sport and I think it’s safe to say that Spring Break is over! We had 12 pax show up this morning.

We started with a quick warmup followed by a Tabata workout, 60 seconds on, 30 seconds off. We split things into different stations around the parking lot and we took turns “hunting” for an egg that told us what exercise we would be doing next. After 5 exercises, we would run a lap, then repeat at the next station. It was nice being able to chat and have a good time and not worry about counting. 🙂


Station 1 – Legs/Glutes on the mat
Donkey kicks (30 secs ea. side)
Thigh Fly
Bridge Marching (30 secs ea. side)
Fire Hydrants (30 secs ea. side)
Wall Sit
-Run Short Lap-

Station 2 – Arms
Bicep Curls
Hammer Curls
Chicken Wings
Tricep Kickbacks
Shoulder Raises
-Run Short Lap-

Station 3 – Legs
Curtsy Lunges (30 secs ea. side)
Sumo Squats
Leg Raises (30 secs ea. side)
Calf Raises
Dead Lifts
-Run Short Lap-

Station 4 – Arms
Upright Dumbbell Rows
Front Raises
Overhead Press
Chest Fly
Bent Over Row
-Skipped Lap-

Stations 5 – Abs
45 seconds ea
Plank Dips
Russian Twists


We circled up for prayer on our FiA sisters near and far, those that need help, better health and peace. We prayed for Smooth Operator’s husband that his surgery will go well and for a quick recovery. Keep them in your thoughts and prayers, please!

Thanks Ladies for joining us for our first time Q’ing, for always making us feel welcome and the authenticity that we have felt from each of our interactions with yall. We hope yall enjoyed the workout as much as we did and we hope to Q some more in the future. Happy Wednesday!


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