09/14/2021 - arena - Lucky 13’s

AO: The Arena

When: 09/14/2021

QIC: StepUp


Number of Pax: 13

Number of FNGS: 1

Pax Names:

Hairspray, Von Trapp, Acrylic (FNG), Dunder, Pilgrim, Sugar Mama, Cinco, 2.0s: Tinker, Rook, Headlock, Summit, Book


We had 13 for my first Q on 9/13 to do Lucky 13’s!

We warmed up with arm circles, through the tunnels, and tin soldiers.

Then we did sets of 13 reps as follows:

  1. Bicep curls, Lunges, Bicycle crunches, Burpees
  2. Plank rows, Around-the Worlds, Supermans, Front kicks
  3. Skull crushers, Squat pulses, Leg lift crunches, Shuffles  THEN RUN a Lap (or Walk)
  4. Overhead press, Bridges, BGS, Mountains Climbers
  5. Tricep extensions, Squat jumps, Planks dips, High knees
  6. Push ups, Cursty lunges, Russian Twists, Plank (13 x 2)   THEN RUN a Lap (or Walk)

Finished up with COT and names- Welcome to Acrylic our FNG today!!

Thanks to Hairspray for the Co Q!


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