06/01/2020 - union - Total Body Elevens

AO: The Union

When: 06/01/2020

QIC: Valor


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Valor, Chocolate Chip, Guac, Choo Choo, Wilson, Smooth Operator, Diggity Dogg


Today marked the first beatdown at the Union since March 16th and it felt good to be back! We of course had to implement some social distancing practices, but we also implemented an extra 15 minutes onto our workout. Time still flew by!

We warmed up by walking our hand weights down to the opposite end of the parking lot and doing a light jog back, then we got right to it! We didn’t have time to finish Round 4, but since there was a ton of legs in Round 1- no one was too sad about it! All of these were run as typical 11s- do 1 rep of the first exercise, run to the opposite side of the lot, do 10 reps of the second. Run back and then do 2 reps of first exercise, run to the opposite side of the lot, do 9, and so on until you get to 10 and 1.

Round 1 (Cardio): Squat Jacks (squat, then jump feet together)  and Frog Hops with a Twist (sumo squat, hop then raise one knee and twist torso same direction. Repeat and then twist towards other knee. Thats 1 rep)

 Round 2 (Arms): Merkins and Bicep Curl to Overhead Press – once this round was over, we brought our weights back to our mats to prepare for the next round.

Round 3 (Abs): Weighted Sit Ups and Kamikaze Planks (one mountain climber each leg, one plank jack, one shoulder tap each side. Thats 1 rep)

 Round 4 (Legs): Squat to Deadlift (do 1 squat and then 1 deadlift. Thats 1 rep) and Curtsy Lunges


We finished up with the “new normal” COT and prayer. Oh, and of course the super trendy social distancing photo. I’ve missed this group of women on Monday mornings! It is GREAT to be back together and better together!




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