12/18/2019 - hideout - Sally’s a Ding Dong Christmas Special

AO: The Hideout

When: 12/18/2019

QIC: Rise Up


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Inspector Gadget, Shrinky Dink, Southern Charm, Fresh Cotton


On a humid Tuesday morning, 5 PAX, including me, Rise Up got to work…tabata style. Featuring my favorite Christmas song of all time: Froggy Fresh and Money Maker Mike’s “Christmas” We started with warm up of  You Soldiers, Windmills, Cotton Pickers and Arm Circles backwards and forwards, all in cadence. Then we got started on:


45 seconds of exercise

15 second rest

D Donkey Kicks, Dumb Bell Around the World

I In and Outs, Inchworms

N Narrow Squats, Narrow Squat Kickbacks

G Sally Leg Lifts, Hallelujahs

Sprint to end of covered sidewalk, 10 Jumping Jacks and sprint back to our mats.

D Dead Lifts, Diamond Jump Squats

O Overhead Press, Overhead Press Randys

N (to be fair, I couldn’t for the life of me think of anymore exercises that begin with “N”…. so) No Nonsense Push Ups, No Nonsense Sit Ups

G Sally Goblet Squats, Glute Bridges

Four rounds, Four sprints, Forty Jumping Jacks, and Four Sallys. Good times!

We wrapped up with COT and Name o Rama, and prayed over our FiA sisters and their families and friends. Seriously, y’all! I urge you to find and download “Christmas” Froggy Fresh and Money Maker Mike. It’s awesome! Your ears will be so happy to hear this totally awesome song.

Until next time,

Rise Up


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