06/02/2021 - lair - Partner Up!

AO: The Lair

When: 06/02/2021

QIC: Semper Fi


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Mater, Wonder Woman, Killa, Goldie, Golden Rule, Chocolate Chip, Hallmark, and me Semper Fi


This morning I had 7 strong and fierce ladies ready to start their day with me.  Some of us rolled in with little sleep.  A lot of us still feeling sore from the Murph challenge.  Some of us feeling mentally tired as well as physically.  But there is no better way to feel like you can tackle anything in front of you than to start your day off with these ladies!

We warmed up with arm & neck circles, shoulder rotations, Michael Phelps, hip rotations, leg swings, ankle rotations.  After we got all the joints moving, we did some light stretching with 10 TTT in cadence.


Everyone paired up.  I had 7 exercises along with a static or hold exercise.  Round 1 we started with 10 reps/sets of each each exercise with 1 burpee in-between.  For example, first exercise was Sumo Squats.  Partner 1 would do 10 squats while partner 2 is holding a sumo squat.  When completed then the partners swap, and partner 2 does 10 while partner 1 holds the squat.  Then a burpee!  Then on the next exercise.   After both completed all sets, then we ran a lap to the light post and around the parking lot.

Round 2 we turned it up a notch, with increasing the rep/set count to 15 with 2 burpees in-between each exercise.  Run a lap.  Round 3, 20 reps/sets with 3 burpees each.

Here are the exercises:

  1.  Sumo Squat /  Sumo Squat Hold
  3. Shoulder Tap sets / High Plank
  5. Glute Bridges / Glute Bridge Hold
  7. Hip Twist sets / Low Plank
  9. Supermans / Superman Hold
  10. BURPEE
  11. Calf Raises / Calf Raise Hold
  12. BURPEE
  13. Jump Squats / Wall Sit
  14. BURPEE

There were tons of mumble chatter and when it was all said and done we finished with 42 burpees knocked out! We had a few min to spare to why not do some abs, just because!  We did PAX choice of penquins, flutterkicks and leg raises.

We finished with COT and picture.  You are all amazing women. Don’t ever forget it.

I love starting my day with you ladies.  Don’t forget to be awesome today!


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