03/25/2021 - lair - Happy Birthday to The Lair!

AO: The Lair

When: 03/25/2021

QIC: Choo Choo


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Wilson, Straight Shooter, Smooth Operator, Wonder Woman, Semper Fi, Chocolate Chip, Hallmark, Killa, and me (Choo Choo).


8 fabulous and fun ladies came to help me celebrate The Lair’s 2nd Birthday!! I am so thankful for The Lair, the ladies that join me there each week, and the many laughs and chatter that we enjoy as we push our bodies to be stronger. #BetterTogether

So in honor of The Lair’s 2-yr Birthday, we did a flashback to the very 1st Lair beatdown that Chocolate Chip created. I had to alter just a few things or we would have been doing a LOT of burpees!

Warm up:
High Knees, Through the Tunnel (IC), and Arm Circles

The Thang:
Joan of Arms: Same concept as Lt. Dan and Captain Thor – 1:4 ratio, 1 overhead press: 4 Bicep Curls, all the way to 10 and 40.

After that we did AMRAP circuits. Each circuit was 5 minutes.  We did all reps of each exercise in succession for a total of 5 minutes.

Circuit 1:
– 30 Deadlifts
– 20 Mountain Climbers (each leg)
– 10 Burpees
Circuit 2:
– 30 Overhead Tricep Extensions
– 20 Jumping Jacks
– 10 Manmakers
Circuit 3:
– 30 Bicep Curls
– 20 Squat Jumps
– 10 Inch Worms
Circuit 4:
– 30 Russian Twists
– 20 Flutter Kicks
– 10 LBC’s

We finished all 4 circuits right at 6:16am. We took a picture with our brand new flag (thank you Wonder Woman!) then circled up for prayers and name-o-rama.
Thanks again for joining me ladies! Love starting my day with all of you.


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