02/23/2021 - den - EMOM 23 Style

AO: The Den

When: 02/23/2021

QIC: Semper Fi


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Mater, Killa, Straight Shooter, Partly Cloudy, Rise Up, Choo Choo, Valkyrie, Shrinky Dink, and me Semper Fi. And Smooth Operator walking off in the distance!


Thank goodness for 38 degree weather!  That was the temp this morning on my way to the beatdown and all I could say is at least its not in the 20’s!!  I think we are alllll ready to move on to Spring.

Partly Cloudy and Shrinky came earlier to get in a 2 mile run…while I joined Smooth Operator for a quick 1 mile walk pre beatdown.  The rest of the ladies rolled in and we got started.

Warm up was neck rolls, arm circles, hip rotations, TTT, and Toy Soldiers (IC)

The Thang

Today is the 23rd, so we did 23 reps or sets of each exercise.  We had 11 on our list that we did EMOM.  At the start of the timer, we started the exercise and if you completed them you could rest until the next timer or you rolled right into the next exercise.  We found that Monkey Humpers were done really fast. Maybe the PAX disliked them that much they barreled through them??!  Or maybe they are just THAT efficient! BGS took most of the timer….most of us got no break before the next exercise.

Here’s the list

  1.  Front Arm Raises
  2. Monkey Humpers
  3. Reverse Crunches
  4. Merkins
  5. Deadlifts
  6. Toe Taps – sets
  7. Plank Jacks
  8. BGS
  9. Mountain Climbers – sets
  10. In & Outs
  11. Around the Worlds

We were able to complete 3 times with a lap in-between

We circled up for COT and said a prayer for Shrinky Dinks husband and Straight Shooters father; who both have procedures coming up this week.  A prayer for Bourbon was said, and for all our FiA sisters out there struggling.  We love you all.

I’m honored you started your day with me.  Don’t forget to be awesome today!



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