06/30/2023 - pack - LIFT Short, Longer. Longest

AO: The Pack

When: 06/30/2023

QIC: Straight Shooter


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Belles, Semper Fi, Caliente, Straight Shooter


Going into the holiday weekend I wasn’t sure how many ladies would join me this morning.  I was excited that three lovely ladies drug themselves out of bed to do a LIFT beatdown with me.  LIFT has struggled some this summer with vacations, swim meets the night before, everyday tiredness by Friday, etc.  Hopefully we can get back on track and have more consistent numbers for the rest of the summer.  I miss everyone when they aren’t there.

I pulled out one I did last year where we do the short, longer, longest but do the same exercise for each time frame.  We do it for 30 seconds, rest for 10, do it for 45 seconds, rest for 10, do it for one minute, rest for ten, then do either a plank or wall sit (alternating) for one minute.  We would then rest and start the next round.

Push ups – Plank

Goblet Squats – Wall Sit

Core Twist – Plank

Around the Worlds – Wall Sit

Bear Squats – Plank

Box Cutters – Wall Sit

Overhead Triceps – Plank

Front Lunges – Wall Sit

LBC’s – stretch

We circled up for COT and name o rama and headed out for our day. Some to work and some to lake day with other FiA’s.  Have a great day ladies.


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