08/16/2021 - union - Teamwork makes the dream work!

AO: The Union

When: 08/16/2021

QIC: Greyhound


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Linux, Wonderwoman, Valor, Chocolate chip, Choo Choo, Hallmark, Diggity Dog


What a way to start a Monday! It was another hot and sticky morning but no complaints here since fall and cooler temps are right around the corner. Seven beautiful ladies showed up and we quickly replaced yawns and sleepy eyes with sweat and laughter.


Warm Up:

Jumping jacks, High knees, toy soldiers, through the tunnels (surprise, I know! haha)


The Thang:


Arm burnout

Using lighter weights, 50 seconds on, 1o seconds off, 2 rounds

  • Jab Cross
  • Front Scoop
  • Triceps Touch
  • Shoulder Press
  • Alternating Bicep curls



Partner 1: run small loop

Partner 2: AMRP until partner gets back to switch

  • Squats
  • Alternating reverse lunges
  • Merkins
  • Big girl sit ups
  • Bridge pulse


And just like that, 45 minutes was up!

Times sure flies when you’re having FUN!

COT followed by prayers for mental and physical health for us and for others in our community.

Y’all are AWESOME! Hope you see you again soon!


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