01/28/2020 - union - Sixes

AO: The Union

When: 01/28/2020

QIC: Sugarland


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Guac, Diggity Dog, Domino, Wilson, Chocolate Chip, Smooth Operator, Valor, Choo Choo


It’s been a bit since I Q’ed The Union so i was excited to bring it!! I’m still not sure if it was cold out or not but the rain was a surprise when I woke up… so I am certainly glad the good Lord held the rain off throughout our whole workout (although our gloves took a beating or should I say soakin’)!!! Anyway….. today was 6 sets of 6 minute AMRAP’s where we did just that as many reps as possible over and over until the timer beeped!!


Started with my favorite Dynamic Full Body Warm Up!!!

Round 1:

20 weighted sumo squats

10 Pushups

Run to speed bump and back


Round 2:

20 Kettlebell Swings

10 Renegade Rows

Walking lunge to the half mark(for time sake) and run back


Round 3:

20 weighted lunges

10 mountain climber sets

run down and back


Round 4:

15 Bear Squats

10 big girl situps

bear crawl to the half and run back


Round 5:

20 overhead extensions

10 burpees

run down and back


Round 6:

10 around the worlds

20 low squat pulses

sprint as fast as you can down and back


we worked all the way until 6:14 basically and almost finished shy of maybe 1 minute but we burned some serious calories and my arse muscles are super duper sore today…

Circled up to pray for a few: my dad and family as we await results, diggity dog and her aunt as she attempted to take her aunt to atlanta to receive the proper meds for her health, smooth operator and the families that were affected this week as she had to make some difficult layoffs last week….. and as always the unspoken requests we all hold onto at times!

Thanks to all of you that give each of us new strength to push through each workout which varies everyday…. sometimes its the strongest person, sometimes its the slowest person your strength is all infectious so please remember each of you is silently pushing someone when you show up to do your best even when it’s a crap day for your fitness journey….. you may be inspiring someone else!!!

Much Love,



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