03/10/2020 - den - Every Minute on the Miute

AO: The Den

When: 03/10/2020

QIC: Whole Coconut

PAX:

Number of Pax: 9

Number of FNGS: 0

Pax Names:

Choo Choo, Anchor, Sugarland, Partly Cloudy, Wilson, Smooth Operator, Shrinky Dink, Wonder Woman


BackBlast:

What a great group at the Den this morning!! Let’s be honest, we’re all still suffering from the lost hour of sleep, so it was awesome so see these PAX come out and prioritize themselves despite the tired! We met out front under cover, but thankfully the rain held off til we finished and we had just some sprinkles on the roof during COT!

The Thang:

We warmed up with arm swings, arm circles forward and backward, windmills IC and an Indian Run sharing what we’re excited to do with more daylight!

We tried a new workout for The Den today: Every Minute on the Minute (EMOM). We broke out the circuit timer and began 5 rounds of every minute on the minute reps. The goal was to complete the prescribed exercise and count within a minute. Finish early and you get rest til the bell rings for the next minute. Take the full minute, that’s okay too.  At the top of every minute we started the next exercise/set. After 5 rounds, we ran a bigger lap to get our heart rates back up and then grabbed a little water before moving to the next round of 5.
Here’s the circuits:

1) 20 Squat to press, 25 Goal Post Press, 30 Kettlebell swings, 25 Tricep kickbacks, 20 Narrow Squats

2) 20 pushups, 25 Russian Twist sets, 30 LBCs, 25 Leg raises, 20 Glute Bridge with overhead pull down combo

3) 20 Hammer curls, 25 Squat Jumps, 30 Weighted calf raises, 25 Dead lifts, 20 Skaters

4) 20 Bicycle crunch sets, 25 Mountain Climber sets, 30 Plank Jacks, 25 In/Outs, 20 LBCs

We got through all four rounds and started over with round 1 again. 5 rounds of 5 plus 5 laps today!! It seemed like a pretty good workout with quite a bit of moaning and grumbling and a few giggles too.

We wrapped with COT lifting prayers for those who are needing answers for health situations, those who are fighting cancer, and those who need peace, comfort and grace. Name-o-Rama and then we set out to conquer a rainy Tuesday. Stay safe and wash your hands, y’all!!

❤️WC

Pictures:

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