09/01/2021 - lair - New Month, New Goals

AO: The Lair

When: 09/01/2021

QIC: Semper Fi


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Diggity Dog, Hallmark, Dr Doolittle, 5 Star, Goldie, Aquamarine, Chocolate Chip, Choo Choo, and me Semper Fi


What an awesome group at The Lair this morning!

It’s September 1st, and with a new month comes new goals!  At the start of the warmup I asked all Pax to think of a goal they wanted for themselves for the month of Sep.  Big or small.  They had the entire beatdown to think about it and we’d share our goals during COT.

We did a quick warm up of arm and neck circles, hip rotations, TTT IC and then a big parking lot lap.

The Thang –

60 sec tabata with 15 sec rest.  We spelled out New Month, New Goals


Narrow squat with kickback

Elbow to knee crunch

Wide arm merkins


Monkey humpers

Overhead tricep ext


Toe reaches

High knees


Ninety sec wall sit

Extensions (side)

Weighted situps



One & a quarter squats

Around the worlds

Leg raises

Stairs (run up the stairs, around the lampost and back)


We got through once and all the way down to the wall sit on the second pass.  We snapped a quick pic so that Choo Choo could head out early.

During CoT we gave our goals.

Chocolate Chip & Dr Doolittle – To worry less

5 Star – To keep coming back to FiA

Goldie – To clean and organize her closet

Aquamarine – To finish a book that’s been on her nightstand forever

Hallmark – To finish a painting and start painting her deck

Diggity Dog – To pray more

Semper Fi – To eat less sugar

Choo Choo – To make it to beatdowns on time


Thanks for sharing your goals with me ladies!  Let us know what you accomplish!!

We finished up with a prayer and praises for Hallmark for her growth and NOR.

Thank you for starting your day with me!


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