Backblast Lions Den…Keeping it Real and Getting Strong

five rounds of fun
June 11, 2018
June 11, 2018

Backblast Lions Den…Keeping it Real and Getting Strong

  • When: 06/11/2018
  • Q: Spokes
  • Pax: Gringa, Cpt BBQ, Sir Mix A Lot, Carney, Stat, Whistle, Firecracker, Sista, Elsa (who ran)

It has been awhile since I’ve Q’d Lions Den and although I love me a good bootcamp I’m also in love with weights, and now that my husband has decided to focus on cycling I’ve lost Friday mornings and Batcave.  So I decided to bring the Batcave weighted workout to Lions Den, because as the Q you can do it!


The Thang,

Quick warm up while I set up my tunes and notes then we went right into it

3 Sets of each exercise followed by a HIIT interval of cardio for 4 minutes:

Upper Body

  • 12 bicep curls
  • 12 push ups
  • 12 tricep extensions
  • Cardio – Burpees and Mtn Climbers (20 seconds on rest 10 switch exercises and do it for a total of 4 minutes)

Lower Body

  • 20 Walking Lunges (10 each side)
  • 15 Squats
  • 15 hip raises
  • Cardio – squat and squat jumps same as above


  • 15 Deadlifts
  • 15 Superwomen
  • 30 seconds Brooke Burkes
  • 30 seconds Plank
  • Cardio – Jump lunges and Plank Jacks same as above

Finished off with stretching just as Elsa ran back into the parking lot.  She made up some excuse about having to use her break on her bike so much during a 30 mile bike ride in the mountains she couldn’t hold a weight…I know she just needed her Elsa time….we get it, but was happy to have her out there no matter how she worked out.

I’ve been going through a rough patch these last couple of months, between rehabbing an old shoulder injury to being taken down HARD by a pothole that caused a hamstring injury and that empty feeling of losing someone you love too soon, that I turned back to weights and tough weighted workouts.  There is something about watching yourself in the mirror, getting stronger, feeling stronger that resonates with me.  I’ve been spending a lot of time at the Y, not the same as FiA but it was the right place for me during this time.  I found the above workout on Pinterest, it is an amazing resource, and I fell in love with it the first time I did it.  Just enough weights and cardio to have you dripping and exhausted and exhilarated all in one.  I hope everyone else enjoyed it.

As we chatted on Sunday, after Foxtrot, Firecracker asked the question why we feel like we can be vulnerable with each other, and I said it’s because we come as we are, we sweat and huff and puff and there isn’t anyway to put on airs when it’s 90 degrees and 90% humidity and you are doing your 50th burpee, you are vulnerable!  Sometimes that is what we need in life and we need that Village that accepts you, supports you, props you up and tells you good job and do one more burpee.

Thanks FiA for being that village for me!

Mom of two M to Alphabet love to sweat


  1. Betty says:

    Love the BB…and love being vulnerable with FiA. It don’t get no betta!

  2. Elsa says:

    For the record it was 35 miles…LOL!

    I bike downhill Like I run them…slow! I’d rather be going up!

    Thanks for leading today Spokes!

  3. Firecracker says:

    Spokes, I have thought a lot about what you said on Sunday. It’s so true. We have nothing to hide behind in the early morning hours. We come as we are and that creates such amazing connections and conversation. Thank you for your vulnerability and the super sucktastic workout. Love you spokes!

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