02/05/2020 - lair - The Worth It Circuit

AO: The Lair

When: 02/05/2020

QIC: Valor


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Wilson, Diggity Dogg, Chocolate Chip, Guac, Rise Up, Domino, Valor


7 Pax came out to the Lair despite threats of rain. But as it often times happens, the rain held off and we were able to get the full beatdown in as planned.

Warm Up- we did some torso rotations, arm circles, and knee hugs, then we ran a warm up lap.

The Thang:

Continual Circuit- no rest

Station 1: Suicide

Run up the stairs to

Station 2: Czheck Press with extended bicep curl X 10

Run down stairs and to bottom parking lot to

Station 3: 1 plank jack, 4 mountain climbers X10

Run back to mat to

Station 4: Weighted ab sit up single leg extension X10


We went a little over time with a round of London Bridge and our hamstrings and booties were screaming!

Prayer Requests today felt heavy, join us in praying for Wilson’s friend- currently in ICU on a ventilator. A sweet 8 year old girl, Ellie, also in ICU on a ventilator. Domino and her daughter 💜💜 and certainly many more unspoken. 2020 has felt like it’s been off to a tough start for lots of people.


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