03/16/2021 - den - Vortex, Pyramids, & Fire!
AO: The Den
When: 03/16/2021
QIC: Semper Fi
PAX:
Number of Pax: 8
Number of FNGS: 0
Pax Names:
Dr. Doolittle, Smooth Operator, Straight Shooter, Partly Cloudy, Shrinky Dink, Wonder Woman, Choo Choo, Semper Fi
BackBlast:
Vortex, Pyramids, & Fire! Sounds like a Sci-Fi disaster movie! Not quite, just some FiA ladies out to start their morning with a bang!
The weather was cold & rainy, about 45 degrees but the wind made it feel much colder. You just gotta love Georgia spring weather. We warned up with some arm & neck circles, Michael Phelps, hip rotations, and leg swings. I wanted to try a new warm up game I found, called the Vortex. All PAX got into a big circle. We ran counterclockwise and while running, I asked a question. If the answer was yes, then you ran into the center (the vortex) and dropped and did a push up, then rejoined the moving circle. It was a fun warmup and we got to learn something about each other. Like the fact than none of the PAX had ever been scuba diving!
The Thang – Plank Pyramids
10 sec plank/10 prisoner squats
20 sec plank/20 toe taps
30 sec plank/30 jumping jacks
40 sec plank/40 calf raises
50 sec plank/50 arm circles – forward
60 sec plank/60 LBCs
Run a lap
60 sec plank/60 jump ropes
50 sec plank/ 50 arm circles – backwards
40 sec plank/40 flutterkicks
30 sec plank/30 hillbillies
20 sec plank/20 fire hydrants
10 sec plank/10 star jumps
Run a lap
Ring of Fire!
PAX did scarecrows and passed 10 bicep curls, held chair and passed a run to the end of the group and back, squats and passed 10 monkey humpers, and finally sit ups passing 10 in & outs.
These ladies crushed the plank pyramid!
We stretched, COT, and name-o-rama. We prayed for those in quarantine and Dr Doolittles friends father undergoing a procedure soon.
Have a wonderful day ladies! In case you forgot, YOU ARE AMAZING.
Pictures:
