10/17/2019 - valley - The Dirty Dozen

AO: The Valley

When: 10/17/2019

QIC: Canon


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Canon, Kodak, Rise up


The Dirty Dozen

We started with some OYO stretches and got right to work

The Thang:

-12 Squat Jumps

-12 Lunges (each side)

-12 Leg Extensions ( each side)

-12 Standing Rainbows (each side)

-12 Shoulder Press

-12 Wood Chops (each side)

-12 Tricep Dips

-12 Merkins

-12 Plank Jacks

-12 Chest Flies

-12 Bicep Curls

-12 Upright Rows

Then we ran a lap and did it from the top

We did it 3 times through and finished with an Ab Tabata

(Ab Tabata)

30 Seconds on 10 Seconds Rest

-Russian Twists

-Leg Flutters

-In and Outs


-Big Girl Situp


We finished with a heartfelt conversation about God and our mental health. So wonderful to have these ladies in my life.



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