02/25/2021 - foxtrot - 7 of Diamonds

AO: Foxtrot

When: 02/25/2021

QIC: Shrinky Dink

PAX:

Number of Pax: 7

Number of FNGS: 0

Pax Names:

Chocolate Chip, Semper Fi, Hallmark, Bourbon, Partly Cloudy, Choo Choo, Shrinky Dink


BackBlast:

We hadn’t done a 7 of Diamonds in a while at Foxtrot so I brought one back today and there were 7 of us getting it done in the somewhat warmer temps this morning. We warmed up with some arm circles, Michael Phelps, TTT IC, and some butt kicks.

The Thang  – For this 7 of Diamonds, I made an Abs cone, an Arms cone, a Legs cone, and a Cardio cone. We divided up into pairs/threes and each group started at a different cone. This routine starts with completing 7 exercises at each of the 4 cones (“running the bases” so to speak from baseball), then 14 of each type of exercise at each cone, then 21, then 28, and then 28, 21, 14, and 7. Here were the rounds for each cone

Abs cone

7 V-ups, 14 Wilsons, 21 Bourbons (singles), 28 LBCs

Arms cone

7 Around the Worlds, 14 Y-raises, 21 hammer curls, 28 Moroccan Night clubs

Cardio cone

7 burpees, 14 star jumps, 21 plank jacks, 28 mountain climber sets

Leg cone

7 superman squats sets, 14 crockpot squats, 21 curtsy lunges sets, 28 hillbillies sets

So we finished with 4 minutes to spare and did a couple exercises from Bag of Abs. Partly Cloudy called out cross-legged crunches with 30 reps each side. Then Chocolate Chip called out the Pilates 100s. That brought us to 1 minute left so PAX stretched on their own, and then we did COT and NOR. Prayers today for all of those having surgery or procedures today or upcoming, praises for good test results, and many thanks to these amazing women who joined me this morning!

Pictures:

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