07/21/2020 - den - Stairs Triple Check

AO: The Den

When: 07/21/2020

QIC: Wonder Woman

PAX:

Number of Pax: 21

Number of FNGS: 3

Pax Names:

Smooth Operator, Coach, Mighty Mouse, Chai, Lucky, Wilson, Guac, Killa, FNG-The Viking, Blue Bell, Summer, Relay, Southern A, Sprint, Regulator, FNG-Slante’, FNG-Salude, Partly Cloudy, Straight Shooter, Shrnky Dink


BackBlast:

We had 21 PAX today. 21 beautiful ladies come to AO The Den to get out, get it done and get moving with the rest of the day. We gathered together to do a few warm ups and get our workout on. In our larger circle I gave the disclaimer and welcomed our 3 FNG’s.

~ Warm up ~

Arm circles Front

Arm circles Back

TTT

Kangaroo’s

Run to our work out location in the back of the school near the stairs.

~ The Thang ~

Triple Check ~ Teams of 3 PAX

Round ( 1 )

1 person does Monkey Humpers

1 person Jump Ropes

1 person runs to the top of the stairs, to the door & back

Repeat 3 times, each PAX does all 3 exercises 3 times.

Rest, water & regroup.

Round ( 2 )

1 person does Lunges up hill & run back

1 person does Jump Squats

1 person runs to the top of the stairs, to the door and back.

Repeat 3 times, each PAX does all 3 exercises 3 times.

After we completed both rounds we took a short tour of the parking lot back to our starting point. We stopped at each streetlight to have our 6 catch up with us. When the last PAX was with the group we did 4 of each exercise together and moved on to the next street light. New exercise till the last PAX catch up with the group, then 4 together and move to next street light. We traveled over 1 mile during the workout and burned 550+ calories!! Great job ladies. You all rocked it. We made our big circle again and had our COT, Nameorama, picture & prayers! We named our 3 FNG’s, laughed a little at each other and enjoyed our social distancing chatter.

Pictures:

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