01/07/2020 - den - With a roll of the dice…

AO: The Den

When: 01/07/2020

QIC: Sugarland


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Choo Choo, Whole Coconut, Straight Shooter and Anchor


4 pax came out on another rainy and cold morning to the Den…. I was almost worried I was gonna get stood up but my girls showed up and overcame the weather…. thank you all!!!


My favorite 5 minute full body warm up

The Thang

I had a timer set for 12 sets of 1 minute of work /20 seconds rest

We rotated through 12 exercises each round
So we start by rolling a 🎲 before each of the 12 exercises

The # we roll x 10 is the amount of seconds we do the exercise…

The remaining amount of seconds left in each minute will be filled doing a static exercise

Example: roll a #3 = 30 of the exercises #1 then 30 seconds of static hold 20 sec rest…then roll again #5= 50 sec of exercise 2…

we had time to get through both rounds all the way through

The exercises:

1. sumo squats

2. pushups

3. Russian twists

4. lunges of your choice

5. tricep kickbacks

6. deadlifts

7. curtsy lunges

8. Plank rows

9. Mt Climbers

10. Smurf jacks

11. plank rows

12. narrow squats


static holds :

round 1: chair/wall sit

round 2: plank


5 minute Cool down

pic,  prayers for our students/staff military and family The travelers and illnesses and our FiAs/families and each other, name O-Rama


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