09/14/2021 - den - LIFT – Short, Longer, Longest

AO: The Den

When: 09/14/2021

QIC: Straight Shooter


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Partly Cloudy, Bourbon, Semper Fi, Forte, Shrinky Dink, Straight Shooter


There is a little bit of fall in the air.  It was in the mid 60’s in the morning when we pulled into the lot.  I look forward to a little cooler weather (but not cold weather).  Five lovely ladies joined me for the LIFT workout.  Hopefully they had as much trouble washing their hair this morning as I did.  We did a few stretches and then jumped on in.

I decided to take the short, longer, longest workout and do it LIFT style.  So we did the same exercise for 30 seconds, 10 second break, then for 45 seconds, 10 second break, and then for a full minute.  After each exercise had done the 3 rounds then we did 60 seconds of a plank or chair sit (alternating each time).

Push Ups – plank

goblet squat – chair sit

core twist – plank

around the worlds – chair sit

bear squat – plank (this one was horrible)

box cutters – chair sit

overhead tricep press – plank

front lunges – chair sit

lbc’s- plank

Everyone was encouraged to start with heavier weights when needed and then go down the further we got into each round.  We didn’t have time to end with my booty burnout (the runners for tomorrow thanked me) so we will hold on to that until next time.

These ladies killed it with some mumble chatter in between.  Thanks for starting your day with me.  We finished with COT, name o rama and headed on our way.


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