10/12/2021 - den - The Dirty, Dirty Dozen

AO: The Den

When: 10/12/2021

QIC: Partly Cloudy


Number of Pax: 11

Number of FNGS: 0

Pax Names:

Spartan, Ace, Tinsel, Wonderland, Choo Choo, Hallmark, Killa, Mater, Dr. Doolittle, Aquamarine


We were 1 short of a perfect dozen this morning.  But, I was SO happy to have Killa and Mater back!  Choo Choo, Hallmark, Ace, Tinsel, ALL of the ladies – I am so glad you joined me today!

We warmed up with arm circles, gate swings, TTT in cadence, Toy Soldiers in cadence, and fast feet.  Then we got to work on the Dirty Dozen.
This dirty dozen was a little dirtier than normal though.  We had 12 exercises.  But, we did each exercise for 2 whole minutes (not the usual 1).  Then we ran fast after each and every exercise.  12 exercises, 2 mins each, 12 runs.  Sprint to the curb, mosey back.  We all got our steps in this morning for sure!

1. Carolina Dry Docks

2. Bicep Curl to OH Press

3. Sumo Squat

4. Single leg dead lift – right side only!

5. Single leg dead lift – left side

6. Russian Twists

7. Boat Canoes

8. American pie butterfly situps

9. Monkey Humpers

10. Lunges Pulses – right side only

11. Lunge Pulses – left side

12. Chicken Wings

After our 12th run, we did 60 Hallelujahs and 40 sets of bicycles to get us right to 6:15.  It was a good challenge today with a lot of movement!  Thank you for going along with the dirty, dirty dozen y’all!
We circled up, prayed, and name-o-rama-Ed.  I hope you all had a great day!!!


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