05/19/2022 - foxtrot - 7 of Diamonds

AO: Foxtrot

When: 05/19/2022

QIC: Shrinky Dink


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Spartan, Belles, Aquamarine, Partly Cloudy, Hallmark, Bourbon, and myself


It’s been a highly stressful week for me with work so I perhaps took my stress out on the lovely ladies who joined me this morning for the beatdown. We warmed up first with arm circles, swimmers, gorilla swings, TTTs IC and toy soldiers IC.

The Thang – I set up four cones in somewhat of a diamond shape in the first two parking lanes. For each round of this routine you do the same exercise and same # of reps at each cone. The first round is 7 reps of the exercise at each cone, then the next round is 14 reps at each cone with a different exercise, and so on. Here are the exercises we did and the reps for each one.

7 – inchworms

14 – Toni’s

21 – push ups

28 – squats (each cone was a different type of squat – narrow, sumo, regular, plie)

21 – moroccan hallelujahs (for this you combine the movements – one moroccan night club and then straight to a hallelujah and then back to MNC and then hallelujah) – our arms and shoulders were burnt by the last cone!

14 – lunges (singles) – each cone had a different lunge (forward, backward, curtsy, side)

7 – Carolina dry docks (we ran out of time to complete this round so we did one set of 7 and finished for the day).

In total, we did 28 inchworms, 56 sets of Toni’s, 84 push ups, 112 squats, 84 moroccan hallelujahs, 56 lunges, and 7 dry docks.

Not a bad way to start the morning! We finished with COT and prayers. Thanks as always for coming out ladies!


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