06/20/2023 - den - You Da Bomb!

AO: The Den

When: 06/20/2023

QIC: Semper Fi


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Straight Shooter, Chocolate Chip, Partly Cloudy, Dr Doolittle, Sunrise, Bells, Spartan


Man, the humidity was thick this morning! Its didn’t stop the ladies from putting in some work. We did a BOMBS Dora. It had been a while since I’ve done one and I was thinking its time. We warmed up, paired off and got quickly started.

Burpees – 50

Overhead Press – 100

Merkins – 150

Big Girl Situps – 200

Squats – 250

One partner runs while the other does the exercise, then swap.  The rep count is shared.  We finished with about 6 min to spare. So I whipped out my brand new finisher, the plank pyramid.  1:30 sec of plank taps, starting with the hands, elbow, shoulder, waist, feet and back up the body finishing with the hands. 10 sec for each for a total of 1:30.  This left us a few min left to stretch and wrap up.

I love starting my day with my FiA girls!


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