The Dirty Dozen Duo

4 PAX braved the soggy, wet weather and joined me for a Saturday beatdown.  A thunderstorm passed through just before our beatdown started, so most PAX chose to stay home and sleep in.  I don’t blame them one bit.  But, for the four of us that showed up, we tackled the Dirty Dozen duo style.

We spread out under the snack shack roof and started to stretch.  With only 4 PAX, there was plenty of conversation.  So, this beatdown was a little more relaxed.  We did cotton pickers and jumping jacks in cadence, then took a short lap while the rain was light.  Then we got started.

The Thang:

We partnered up.  While one person completed 12 reps of the following exercises, the other person held a wall sit.  Then we switched.  We went all down the Dirty Dozen list:

12 Prisoner Squats

12 Side Lunges (Each Side)

12 Mountain Climbers (Each Side)

12 Plank Jacks

12 Jump Squats

12 Push Ups

12 Around the Worlds

12 Jumping Jacks

12 Bicycles

12 Supermans

12 Plank Up/Downs

12 Tricep Dips

Once we each completed the exercises and 12 wall sits, we took a lap.  Then we went through it again.  The wall sits were not very long, but they sure did add up.  By the end of the second cycle, our quads were shot.  So, rather than going through it a third time, we moved on to some AMRAPs.

8 Minute AMRAP Arms:

10 Bicep Curs

10 Side Extensions

10 Front Extensions

10 Overhead Tricep Extensions

10 Tricep Kickbacks

10 Chicken Wings

We cycled through the above about 5 or 6 times before the 8 minutes were up.

Then we did an 8 Minute AMRAP of Abs:

10 LBCs

10 Bicycles

10 Cross Crunches – Left Side

10 Cross Crunches – Right Side

10 Butterfly/Pretzel/Indian Style Crunches

10 Flutter Kicks

10 Seconds of star gazing, then we cycled through again.  😉

Again, we made it through 5 or 6 times.

We stretched, we prayed, we closed with our COT.  Then we waited out the rain with coffee and breakfast bars.  I do love a small group every now and then to really get caught up with people.  I love my FiA ladies so much, so any quality time spent with them is a win in my book.  Thanks for braving the storm with me ladies!

Don’t forget to purchase lunch items for Must Ministries.  Sign up for the Zenit 5k on June 22nd.  Keep your RunnerWorld streak going – or start it back up – with 1 mile every day until 4th of July.  I am holding the streak steady, please join me!  Nutrition night this Wednesday after the beatdown at Wonder Woman’s house.  Girl’s Night Out at the Dierks Bentley concert this Friday night.

Originally posted to FiA Nation

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