02/18/2020 - den - Throwback! 3-6-9!

AO: The Den

When: 02/18/2020

QIC: Whole Coconut


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Wonder Woman, Smooth Operator, Honeycrisp, Anchor


5 PAX awoke to a mild but rainy morning at the Den but that didn’t deter them from rolling out to get their day started with a beatdown. Since we were once again under cover, I did my best to get heart rates up and the burn going!

The Thang:

warmup: arm circles, through the tunnel in cadence; 30 seconds each of high knees, butt kicks and skaters

For our main workout we had 3 circuits- arms, legs, body/abs. We did 9 reps each of 3 exercises in the circuit over and over for a total of 6 minutes.
Arm- upright rows, front raises, bicep curls

Legs- squats, alternating side lunges (sets), calf raises

Body- mountain climbers (sets), plank shoulder taps, bicycle crunches (sets)

After each 6 minute circuit we did a lap down and back followed by 2 minutes of cardio in 30 second intervals. We mixed it up with combos between the intervals that included SSH, Toy soldiers, high knees, butt kicks, and skaters. The goal was to get our heart rates back up between circuits.

We did arms twice and legs 1.5 times. Full body circuit happened for only 1 time through for 6 minutes (thankfully).

We wrapped with a photo and COT remembering so many who are sick, grieving or struggling in our prayer. While we had some mumble chatter we were all distracted by the random work crews showing up in panel vans. Anchor is excellent as our lookout 😉.

Thanks for joining me ladies! Hope you enjoy your week!!


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