12/09/2021 - foxtrot - 12-9 AMRAPs
AO: Foxtrot
When: 12/09/2021
QIC: Partly Cloudy
PAX:
Number of Pax: 8
Number of FNGS: 0
Pax Names:
Aquamarine, Forte, Semper Fi, Rise Up, Smooth Operator, Choo Choo, Shrinky Dink
BackBlast:
Brr, it was a chilly morning! The cold kept many in bed, but the 7 other ladies that joined me today made the cold worth suffering. We had some great and funny conversation today!
We warmed up with TTTs and Windmills in cadence, then did a few ring of fires.
1. Fast Feet, pass around 1 star jump
2. jump ropes, pass around 1 jumping jack
3. gorilla swings, pass around 2 180 turns
Then the Thang: 9 Minute AMRAPs, 12 reps of each exercise. We did 4 total.
1. Push Ups, Glute Bridges, Reverse Crunches, Donkey Kicks, Fire Hydrants, Run to cones and back, then repeat.
2. Squats, Curtsy Lunges, Bicep Curls, Tricep Extensions, Weighted Side Bends, Run to cones and back, then repeat.
3. Upright Rows, 1 Arm Row – Right, 1 Arm Row – Left, Sumo Squats, Crockpot Squats, run to cones and back, then repeat.
4. Wood chops, Monkey Humpers, Mt. Climbers, Plank Jacks, Big Girl Sit Ups, run to cones and back, then repeat.
We snapped a pic and then circled up for prayer and COT. We prayed for Rise Up who is throwing a big teacher appreciation lunch this Friday – we hope it goes perfectly and is totally amazing. We prayed for safe travels for Valkyrie who is headed to Hawaii with her man. And we prayed for my Mom who is having some health issues.
It was cold, but no one complained because we were together and we were laughing. It was a good start to the day! Thank you ladies!
