12/29/2020 - rock - See You when I see you & 3-6-9

AO: The Rock

When: 12/29/2020

QIC: Straight Shooter


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Laffy Taffy, Healthy Mama, Trail Mix, Tex Mex, Straight Shooter


4 PAX showed up to work out with me this evening.  The weather was cool but not too cold so it was a comfortable evening.  We warmed up with some static stretches and some jumping jacks before jumping into the main thing.

We paired up with the runners together and the walkers/joggers together and started the I’ll see you when I see you routine.  We ran in opposite directions from our partner around the parking lot and when we met up we did 10 scarecrows, 10 hillbilly sets, 10 squats and 10 hallelujahs.  We then ran in opposite directions again and we we met up we did 9 each exercise.  Each time we met we went down one all the way to one of each exercise.

Next up with around the world legs. It consisted of 10 lunges forward on the right leg, 10 legs to the side on the ride and 10 lunges back on the right.  We then did 10 squats before doing 10 each on the left leg front, side, and back before ending with 10 jump squats.

Next was Armageddon. We did 25 arm circles forward, 25 arm circles backward, 25 touchdowns, 25 rotator raises, and 25 goal poll press.

We followed that with 3 – 6 -9.  We had 3 exercises, 9 reps each over and over for 6 minutes.  We did narrow squats, bicep curls and core twists before taking a lap.

We came back and did around the world legs again, Armageddon again and another 3 – 6 -9 rotation with sumo squats, front raises, and side bends.

Our time was then up so we did COT and name o rama before heading home for the night.


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