02/26/2020 - lair - The Song Workout

AO: The Lair

When: 02/26/2020

QIC: Rise Up


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Domino, Killa, Choo Choo, Wilson


This Song Workout was brought to us by Chowda of FiA Cape Fear. Thanks, girl ❤️ it was really fun and we all loved it! So, for this Wacky Wednesday Leap Year workout, 5 PAX including me, Rise Up, got together and GOT ER DONE! We did some warm ups, Michael Phelps, High Knees, Michael Phelps (yeah… again), Over the Chest stretches and Hamstring Curl Squats and the song was Dirty Deeds (Done Dirt Cheap) love me some AC/DC and onto THE THANG!

Here it is, 10 exercises, 10 songs, 20 reps of each exercise, run to the end of the parking lot for 20 reps, back and forth until the song is over.

Deadlifts – Without Me

Jump Squats – Jump Around

Bicep Curls – California Gurls

Star Jumps – Starships

Standing Donkey Kicks – Kickstart My Heart

Bent Over Rows – Blow

Glute Bridges – X Gon Give It To Ya

Squat Thrusters – Lose Yourself

Windmills – Party Rock Anthem

Reverse Lunges – Low

Awesome crowd, awesome workout, awesome mumble chatter, thank you so much, ladies for joining me this morning. I’ll be bringing this one back. We ended on time with COT, prayed over our FiA sisters and family and friends, Name o Rama, and called it a day. Good times!

Until next time,

Rise Up (and be awesome)


Leave a Reply