06/16/2022 - foxtrot - 50 is Five Perfect 10s
AO: Foxtrot
When: 06/16/2022
QIC: Semper Fi
PAX:
Number of Pax: 14
Number of FNGS: 0
Pax Names:
Wonder Woman, Partly Cloudy, Pilgrim, Caliente, Foster, Chai, Aquamarine, Spartan, Dr Doolittle, Bulldog, Straight Shooter, Shrinky Dink, Cake Boss
BackBlast:
Another warm and very humid morning, but this one is special! Today I earned my spot in the “Respect” club! 13 very amazing and special women joined me today for my birthday beatdown.
After our warm up we got to work with my Perfect 10s beatdown.
10 exercises, 10 reps (or sets if appropriate), run a lap. Done 5 times. 50 of each exercise and 5 laps when completed.
- Merkins
- BGSU
- Fire hydrants
- Bear squats
- Flutterkicks
- Horizontal bicep curls
- Deadlifts
- Curtsy lunges
- Overhead press
- Tricep extensions
Most were done or very close to being done when I called time so that we could finish up with our tabata. 50 secs exercise with 16 sec rest
S – skull crushers
E – elbow plank
M – monkey humpers (sorry not sorry guys….50 sec is a long time!)
P – prisoner squats
E – elevated crunches (nothing fancy, just needed an E, these are crunches with your legs up)
R – rows – upright
F – flamingo bicep curls (I originally had flutter kicks, didn’t realize I had it 2x….thanks for SS for coming up with another F on the spot)
I – inchwoms – gotta end with a bang!
That took at right to 6:15! We circled up, did CoT, NOR and a picture.
Thanks for starting your morning with me! My life is so much richer because of every single one of you! And like Wonder Woman said…it only took me 3 years to come!!!! Thankfully she kept asking, and asking, and asking……because I can’t imagine my life without you ladies. I love you!
Have a great day!