12/04/2019 - lair - The Tree

AO: The Lair

When: 12/04/2019

QIC: Sugarland

PAX:

Number of Pax: 9

Number of FNGS: 1

Pax Names:

Inspector Gadget, Domino, Guac, Wilson, Straight Shooter, Chocolate Chip, Choo Choo, and Twerk (FNG)


BackBlast:

It was a cold morning at the Lair and hard to get out of the car… but we jumped out and gathered together as a few came in on two wheels but so glad they came!!!!!

and yes I turned on the 🎄  🎶

we warmed up while a few unloaded with my favorite warm up…

The Thang
We got started on “the tree” which works just like a pyramid….

We started at the star and worked our way down the tree one row at a time the tree trunk was a lap which varied from pax to pax and we looped the lot after each row!!!

⭐️- 10 burpees (which were suppose to be Yurpees which have a tuck jump at the top ) but I forgot

Lap

20- lunge walks & jump squats

Lap

30- Push-ups, Bear Squats & Deadlifts

Lap

40- Skaters, bicycle crunches, curb toe taps & overhead press

Lap

50- 🥨 crunches, tricep kickbacks, high knees, 🐒  humpers & hallelujahs

Lap

60- Russian twists, curtsy lunges, 💪🏻 curls, jump ropes, shoulder taps & narrow squats

Lap

cool down stretch

prayers name o rama

then named our fng nicole who is a PT/ long time cheerleading coach and former dancer herself so when I asked her if she had a favorite dance move she laughed and said twerk but Choo Choo and I and a few of the others loved twerk and she didn’t hate it so we went with it ~ disclaimer she is aware we will call her that in the grocery store if we see her there!!! 😂

 

Pictures:

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