02/09/2021 - den - Over the Rainbow with Gnarly 9s

AO: The Den

When: 02/09/2021

QIC: Partly Cloudy


Number of Pax: 11

Number of FNGS: 0

Pax Names:

Rise Up, Straight Shooter, Anchor, Valkyrie, Whole Coconut, Choo Choo, Very Berry, Semper Fi, Bourbon, Shrinky Dink


It was a beautiful morning at The Den!  We had 11 PAX all dressed in their bright colors and organized perfectly like a rainbow.  We warmed up with stretches and IC moves while the last straggler got settled.  Once we were all together and ready, we warmed up with The Cupid Shuffle and checked that Bingo box.  Anchor can seriously dance – that girl has moves.  Straight Shooter kept us straight and on beat.  It was fun and resulted in some laughs and smiles.

The Thang: Gnarly 9s

Our first round included 4 exercises:

Chicken Wings

Figure 4 Squats


Mountain Climbers

We completed 9 reps of each and ran a lap around the island and back.  Then we did it again with 19 reps and a lap.  Then 29 reps and a lap.  Then 39, 49, and 59!

When the first round was done, we spent some time with Sally.  I let them choose which Sally we did and they picked Glute Bridge Sally.  Since they opted for the easy way out (kidding), I changed it up.  When the song says up, we went down, when the song said down, we went up.  This required several bridge holds, which was a great challenge.

We went back to the Gnarly 9s with Round 2:

Moroccan Night Clubs

Sumo Squats

Monkey Humpers

Russian Twists

We started with 9 reps again and a lap.  Then 19, 29, and 39. At 39, we were out of time.  We finished our lap, which got us over a mile of running in.

We circled up for prayer and Name-O-Rama. We prayed for Valkyrie’s boss Dylan, Bourbon’s Half Brother who works outside in N Dakota, Choo Choo’s friend Beth, Shrinky Dink’s husband Mark, Very Berry’s Mom, and all the other unspoken prayer requests, the praises, the usuals.

I sure wish the warm temps would stick around.  It was great to see everyone’s colors!


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