01/14/2020 - hideout - Quadruple Threat

AO: The Hideout

When: 01/14/2020

QIC: Shrinky Dink


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Fresh Cotton, Blessing, Southern Charm, Helping Hand, Red Velvet, Eleven


I was reviewing some recent backblasts and the thought came to me to take the Triple Threat and add a piece for Cardio also. So the beatdown today started with some arm circles, some toy soldiers IC, and TTT  IC. I then explained that each round had 4 exercises, one for arms (30 reps), one for abs (40 reps), one for legs (50 reps), and one for cardio (60 reps). Between each round PAX ran/walked to the 2nd light post and back. There were 4 rounds total and these ladies blew through it with enough time to stretch and finish on time.

The Thang

Round 1 – overhead press, russian twists (sets), squats of PAX choice weighted if desired, toe taps sets

Round 2 – bicep curls and/or hammer curls, In& Outs, walking lunges, jumping jacks

Round 3 – Y raises, leg lifts, imperial squat walkers, high knees sets

Round 4 – tricep extensions, reverse crunches, donkey kicks with a pulse at the top, mountain climbers sets

We finished with COT and prayers, one of which was to say thank you to God for keeping the rain away for the morning. I always enjoy working out with the FiA hideout ladies! Thanks for coming out again!


Leave a Reply