12/10/2020 - foxtrot -

AO: Foxtrot

When: 12/10/2020

QIC: Semper Fi


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Smooth Operator, Shrinky Dink, Straight Shooter, Southern Charm, Rise Up, Partly Cloudy, Wonder Woman


7 PAX joined me today for my VQ on this cold chilly Foxtrot morning. Beautiful morning for putting in work!

We started our warm up by getting the joints moving with some rotations.  Starting with the neck, rotating both directions. Arms next, followed by the hips, and then lastly we did our knees and ankles.

We did some Michael Phelps next while I explained our warm up song.

We warmed up to the song Feel this Moment by Pitbull.  Every time we heard the word “Moment”, we did a burpee.  During the music you could move how you wanted.  Some did squats, while others walked/ran in place, or  jumping jacks.  By the end of the song we had knocked out 18 burpees!  Boom!

After that we jumped right into The Thang

Tabata style circuit

#1  Cardio –  High knees, Plank jacks, Skaters, Jump squats

#2  Arms –  Overhead press, Merkins, Plank up downs, Moroccan night clubs

#3  Legs –  Pulsing squats, Curtsy lunges, Glute bridges, Fire hydrants

#4  Abs –  Big girl situps, Leg lifts, Bicycles, Reverse crunches


We did a timer of 30 sec with a 15 sec rest for each with a 30 recovery in-between each circuit.    After we went through all 4 we ran a big lap.

2nd time around, I let everyone choose one exercise from each one and we went down the list, then ran another big lap.

3rd time through everyone choose the circuit of  their choice and they did all 4 in that group.  Let’s just say cardio was not a popular choice!

We finished up by doing some stretching and then circled up for COT.

As Shrinky Dink was giving praise for her test results coming back showing that everything looked great, a shooting star went across the sky!  Make a wish Shrinky Dink!

Thanks so much for being a part of my VQ ladies!  You are all so special to me.



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