10/10/2019 - foxtrot - 11’s & Thunderstruck & 11’s

AO: Foxtrot

When: 10/10/2019

QIC: Wonder Woman

PAX:

Number of Pax: 13

Number of FNGS: 0

Pax Names:

Smooth Operator, Blue Bell, Southern Charm, Guac, Sugarland, Snickers, Rescue, Killa, Tiny Dancer, Partly Cloudy, Spirit, Rise-Up


BackBlast:

13 PAX made it out on this beautiful and slightly cool Fall morning at AO Foxtrot. The cooler days are welcomed but we quickly warmed up with out workout. As we all found our little spot and got our weights out we chatted about the day and the upcoming weekend. It’s so nice to catch up with all my good friends. So great to see friends that have been gone away for a while too.

 Warm up & Stretch

Song – “I want to be better”

10 Knee pulls

10 Foot pulls

10 Toy Soldiers

10 Windmills

A few runner stretches & mat stretches

1 Big Lap as a group

 

The Thang –

( 1 )

We all played the game “Have you ever?!”

Yes – right – Full body skips

No – left – grapevines

1-Have you ever been scuba diving?

2-Have you ever been to The Bahamas?

3-Have you ever been ice skating?

4-Have you ever been on a cruise?

5-Have you even tried fried Oreo’s?

6-Have you ever been biking at the beach?

7-Have you ever run a Marathon or Triathlon?

8-Have you ever been whale watching?

9-Have you ever had a martini?

10-Have you ever been to San Francisco?

( 2 )

   11’s   Star ⭐️ Jumps
  Squats with a leg lift

We all ran to the end of the parking lot where the cones was and did our exercises. Then we ran back to the mats for the other exercises.

( 3 )

We kept moving for the duration of the whole song. We all ran to the end of the parking lot where the cones was and did our exercises. Then we ran back to the mats for the other exercises.

Thunderstruck AC/DC – 4.51 min.

10 – Raggedy Ann’s

10 – Hallelujah’s /weighted overhead press

( 4 )

  11’s    Lunges
   Push-Ups

Not all of us were able to finish the whole last 11’s. We just ran out of time. We did stay moving the whole time and logged over 2 miles with our exercises. Great work ladies  you killed it. Have fantastic “Friday Eve” as Whole Coconut would say.

We took a picture had a nameorama, said prayers & talked about upcoming events! This weekend is going to be a fun one.

Pictures:

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