04/21/2021 - lair - Go all the Way Up and then Come Down

AO: The Lair

When: 04/21/2021

QIC: Straight Shooter


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Rise Up, Semper Fi, Hallmark, Dr Doolittle, Killa, Choo Choo, Straight Shooter


It started a little cool this morning but we warmed up fast.  Those of us who did Partly Cloudy’s beatdown were hurting a little today with the other leg exercises I gave not thinking about how hard they would be.  Guess we should have done more arms and abs but at least we worked the soreness out.  We started with some stretching and some jump ropes and then got started.

10 angry donkey kicks

20 monkey humpers

30 curtsy lunge sets

40 bicep curls

50 jumping jacks

take a lap

60 mtn climber sets

70 heel dig sets (we did these at total to begin with but had time at the end to go back and do the other part to make it sets)

80 bicycle sets

90 hallelujahs

100 squats

take a lap

90 second plank

80 lbc’s

70 high knee sets

60 fire hydrants (also did these as total to begin with but had time to finish as sets at the end)

50 seal jacks

take a lap

40 glute bridges

30 chest press

20 plank shoulder tap sets

10 push ups

take a lap

We then circled up and did name o rama.  My day always starts better with you ladies.  Thank you for joining me.



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