11/24/2021 - den - Sergeant Slaughter Suicides
AO: The Den
When: 11/24/2021
QIC: Dr. Doolittle
PAX:
Number of Pax: 13
Number of FNGS: 0
Pax Names:
ChooChoo, Partly Cloudy, Wonder Woman, Aquamarine, Bourbon, Shrinky Dink, Wonderland, Nottley, Spartan, Straight Shooter, Semper Fi, Smooth Operator and me Dr Doolittle
BackBlast:
12 ladies joined me this morning for a frigid workout. I learned that one: I should layer my pants when it’s below 32 degrees out and two: no need for ice in my water bottle at this temp. It will freeze on its own!
We started our warm up with Michael Phelps, arm circles and jogging in place.
The workout consisted of five 6 minute rounds of accumulating exercises in a 1:4 ratio, 2:8, 3:12, etc. Suicides to start and between each round :
Suicide
1. 1:4 Lt. Dans- Squats: Lunges
2. 1:4 Joan of Arms- Bicep curls: Around the worlds
3. 1:4 Push ups: Overhead Presses
4. 1:4 Burpees: jumping jacks
5. 1:4 Big girl sit ups: Russian twists
Run a lap
We finished with singing Happy Birthday to ChooChoo and a fun freezing coffeteria and birthday celebration!
