07/22/2019 - jimmy_dean - Make It Count Monday! – 7/22/19

AO: jimmy_dean

When: 07/22/2019

QIC: Sonic Boom


Number of Pax: 4

Number of FNGS: 2

Pax Names:

Titanium, Queso, 2 FNGs


This morning looked as if it would just be me and Titanium, but then Queso showed up, AND two FNGs, who are new to the area and super pumped to work out with us! We made it count on this Monday with three rounds of high intensity moves, but with decreasing duration:


  • Slow high knees

  • Butt kickers

  • Hip openers

  • Fast high knees

  • Scissor jax

  • Walk-outs

Round One: 60s each

  • Squat with overhead press

  • Push-ups

  • Wall sit

  • Alternating side lunges

  • Inverted row (using table) or alternating bent rows

  • Weighted sit-ups

  • Mountain climbers

Run one lap

Round Two: 45s each

  • Tricep dips/overhead extensions

  • Plank-tucks

  • Calf raises

  • Weighted donkey kicks: L

  • Weighted donkey kicks: R

  • In & outs

  • Scissor kicks (Dollies)

  • Alternating single-leg glute bridge

  • Weighted dead bug

  • Chest flies

L/R Lunge followed by squat, L/R Lunge x 2 followed by 2 squats, etc. – up to 4 squats at end

Round Three: 30s each

  • Seated shoulder press

  • Monkey Humpers

  • Bicep curls

  • Hammer curls

  • Side hip raises (hydrants) – L

  • Side hip raises (hydrants) – R

  • Renegade Rows

  • Plank jacks

  • Curtsy lunges

  • Deadlifts

40s Plank


CoT was a reminder from Proverbs 22:1 – “A good name is more desirable than great riches; to be esteemed is better than silver or gold.” I learned over the weekend that this verse was a guiding principle for the late Truett Cathy and he had it posted on the walls at the corporate office at Chick-fil-A. I also picked this verse because a book I am reading suggested reading a book of Proverbs each day, according to the day of the month.

We named our two new gals Drama Queen and Sporty Spice, and we are so excited to welcome them to the Jimmy Dean AO! They are super fit and strong & we hope to seem them more around FiA Alpha really soon.


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