10/23/2019 - arena - The Dirty Dozen

AO: The Arena

When: 10/23/2019

QIC: Rise Up


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Numberina, Free Weights, Kodak, Hairspray, Mariposa


On a most beautiful day 6 lovely PAX including me, Rise Up, came together and completed a very simple, but very effective work out called the Dirty Dozen πŸ˜‰. That’s how I like it…short and sweet. So, basically we started out with some warm up exercises: jumping jacks, windmills, high knees, and toy soldiers all in cadence and then we moved on to:

THE THANG: The Dirty Dozen

12 exercises, 12 reps with an extra long lap including the stairs around the arena. Exercises include:

In and Outs

Pretzel Crunches

Toe Touch Twists

Around the Worlds

This was a fun one 5 controlled moves in one: Dead Lift to Renegade Row, Tricep Kickback, Bicep Curl, Overhead Press

Chicken Wings

6 sets of Around the World Lunges (front, side and backward lunge in one move) on each side

Sumo Squats

Squat with Lateral Kick


Alternating shoulder taps (sets)

Peter Parkers

We made it through 3 rounds and I even got a mile of running in (it was a really long lap)

We ended with some cool down stretches, circled up and prayed over our FiA sisters, and family and friends and ended with Name o Rama dance party brought to you by my totally awesome kid free “booty jams” I think Kodak won the day with her rocking moves, and Mariposa, Numberina and Free Weights learned something new about music. Hurray! I love it when everyone has a good time ❀️

Until next time,

Rise Up


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