03/12/2020 - foxtrot -

AO: Foxtrot

When: 03/12/2020

QIC: Wonder Woman


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Smooth Operator, Shrinky Dink, Kella, Partly Cloudy, Rise-Up, Chai


7  PAX made it out today on this warm Thursday morning to AO Foxtrot. These beautiful ladies push themselves to get up, get out there, drive a buddy & be a little better today … together.

  • Stretch/warm up –

Jumping jacks, leg pulls, TTT, windmills, arm stretches, run a big parking lot loop

  • The Thang –

Four corners

Run between the cones

  1. 20 jump squats
  2. 20 Flutter Kicks on grass
  3. 20 Plank jacks
  4. 20 push ups on mat

Plus a 45 second plank for the whole group.

After first round. Come together to stay again.

Rinse & repeat X4

2 minute exercises – weighted


Front raises

Side raises

Bicep Curls

Triceps extension

Prayers, Nameorama & a little of catch up chatter. Special love for Bourbon Mark, Shrinky Dink, Kevin, Dot & doggy Walter. We payed for you today. We love you. Happy Thursday amazing FiA’s everywhere.


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