06/24/2020 - lair - PAX Choice

AO: The Lair

When: 06/24/2020

QIC: Straight Shooter


Number of Pax: 10

Number of FNGS: 1

Pax Names:

Choo Choo, Coach, Summer, Mighty Mouse, Killa, Mater, Snickers, Chocolate Chip, FNG Wings (Laura), Straight Shooter


We had double digits at The Lair this morning.  There was a nice breeze when we got there but I jinxed it by saying something and it went away.  We were dripping sweat by the end.  It was good to meet Summer this morning and to see Snickers again as well as welcome FNG Wings.

Warm Up: I gave 3 PAX the choice between 2 different warm up options each and we ended up doing 30 second of jump rope, 15 TTT IC, and 25 jumping jacks.

The Thang: I gave the PAX a choice today.  We had 3 rounds consisting of a 50 sec wall sit, following by 4 more exercises, and ending with jogging backwards down the straight way at the school & sprinting back.  The exercises were done for 50 sec each & 15 sec rest to choose the next option.  The PAX chose which exercises they wanted to do (listed below).  They could make the workout as hard or easy as they wanted.

We made it through each round twice but had to take out the running the second time through and a couple of wall sits to finish on time.

Round 1

mountain climbers vs plank jacks

tricep kickbacks vs push ups

monkey humpers vs surrenders

bicycles vs lbc’s

Round 2

smurf jacks vs squats

side lunges vs high knees

plank up downs vs plank shoulder taps

ski jumps vs skaters

Round 3

pike crunches vs oblique side crunches with weights

burpees vs froggers

overhead press vs scarecrows

glute bridges with leg lift vs hillbillies

The second time through some of the ladies did the opposite of what they did the first time while others did the same again.  You can definitely tell who doesn’t like certain exercises (me included).

We finished with COT and name o rama.  We prayed for my dad, Evie, & Bourbon in their recoveries from surgery.  We named our FNG Wings as she is a pilot for Delta and is in a small group with some of the other ladies so Wings seemed to cover both aspects.


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