03/26/2022 - foxtrot - Abs Like Waffles

AO: Foxtrot

When: 03/26/2022

QIC: Inspector Gadget


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Chocolate Chip, Aquamarine, Wonder Woman, Straight Shooter, Semper Fi, Valkyrie & Inspector Gadget


Yesterday was International Waffle Day & I had the Q so I planned an “Abs like Waffles” beatdown. No one showed so I saved the beatdown & did it today. I had 6 ladies & a couple 2.0s join me this morning. It was a chilly & windy morning so I did my best to keep us moving. Lots of mumble chatter this morning so I know I did my job. 😆

We warmed up with arm circles forward, arm circles backward, Michael Phelps, Toy Soldiers (IC) & Through the Tunnels (IC). After we warmed up we got started on the Thang. A 6 pack wheel of death followed by a lap then a Waffles Tabata followed by another lap. We ran through it 2 full times & had time left for 1 more 6 pack wheel of death followed by some light stretching.

Here were the exercises:

6 Pack Wheel of Death (Start with the hub for 30s, rest for 10s, do S1 for 30s, back to the hub for 30s & continue through S6)

  1. Hub – High Knees
  2. S1- Pretzel Crunches
  3. S2 – Bird Dog Crunches (left)
  4. S3 – Bird Dog Crunches (right)
  5. S4 – Reverse Crunches
  6. S5 – Solos
  7. S6 – Leg Lifts

Waffles Tabata (30s work, 10s rest)

W – Walkers (Imperial)

A – Around the Worlds

F – Figure 4 Squat (left)

F – Figure 4 Squat (right)

L – Lateral to Front Raises

E – Elf on the Shelf

S – Sumo Squats

We finished up with a quick picture, prayers, NOR, announcements & coffeteria.


  1. Still collecting feminine care products for the Bethany House
  2. 2.0 Beatdown & Easter Egg Hunt on Saturday April 9th at 8a (normal beatdown will happen as scheduled too)


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