11/10/2020 - den - The Four Corners of The Den

AO: The Den

When: 11/10/2020

QIC: Wonder Woman


Number of Pax: 13

Number of FNGS: 0

Pax Names:

Rise-Up, Choo-Choo, Killa, Straight Shooter, Semper Fi, Anchor, Wilson, Bourbon, Chai, Partly Cloudy, Smooth Operator, Mighty Mouse


13 PAX at AO The Den on this very humid and drizzling Tuesday morning. A few of us hit the pavement at 5:00 to get two miles in as a warm-up.  At 5:30 we gathered to start our warm up. We did a few exercises as a group (TTT, arm and leg stretching and toy soldiers). We then sashayed to the left and to the right telling our FiA sisters beside us, what makes us thankful for them in our lives. I am very Thankful for my FiA sisters. I know I would not be the person I am today with them.

The Thang

We did 4 corners. The cones were placed in the parking lot as far as I could get them. Our goal was to go around the 4 Corners cones 4 times. Mission accomplished!! We started at our mats and did our Ab exercises. Then we traveled and did the first set of exercises on the cones. We then did the second set of exercises.  2 rounds for each set. We did modify the Ab exercises so we would get all 100 of our Indian LBC’s in. When we finished a set, before we started the next set, we did a 1 minute plank as a group. Great work ladies!!

1st Cone

1 – 25 Indian Style LBC’s

2- 25 Bourbon’s (each)

2nd Cone

1 – 25 Wood Chops (each side) / weighted

2 – 25 Around the Worlds / weighted

3rd Cone

1 – 50 Imperial Walkers

2 – 50 Plank Jacks

4th Cone

1 – 50 Curb Toe Taps (sets)

2 – 50 Walking Lunges (each)

1 minute plank after each round of exercises after we got back to our mats, before we started the next set of exercises. 1 minute plank times 4 times!!

After we completed the 4 Corners,  4 times we did 1 last full parking lot lap, because we had time. Then we took a picture, had COT, prayed for a lot of our FiA sisters and their kids and did the namorama. It was a wonderful crowd with a little mumble chatter and a lot of laughing.

100 Wood Chops :heavy_check_mark:
100 Indian Style LBC’s :heavy_check_mark:
Verbal Thank you notes to your friends. :heavy_check_mark:
Log Miles with a Friend :heavy_check_mark:
Starting the day with a workout!! Write that down for today’s “Thankfulness” :heavy_check_mark:
You ran 1 mile today of your 30 miles for the month. :heavy_check_mark:


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