10/23/2019 - arena - The Dirty Dozen
AO: The Arena
When: 10/23/2019
QIC: Rise Up
PAX:
Number of Pax: 5
Number of FNGS: 0
Pax Names:
Numberina, Free Weights, Kodak, Hairspray, Mariposa
BackBlast:
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 😉. 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
Merkins
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
Pictures:
