12/11/2021 - foxtrot - All is Merry and Bright!

AO: Foxtrot

When: 12/11/2021

QIC: Pilgrim


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Bravo, Inspector Gadget, Love, Pilgrim, Semper Fi, Smooth Operator, Thread, Wonder Woman


Seven wonderful ladies arrived on an overcast and somewhat dreary morning to help me push through a 24 exercise tabata. We started with a general warm up of arm circles, Michael Phelps, imperial walkers, toy soldiers and through the tunnels. Bravo helped us immensely with our cadence counting – thank you Bravo!

30 seconds of work

15 seconds of rest


Single arm tricep push up – right


Angry donkey kicks

Single arm tricep push up – left


High knees


Jack knife – right side

Inchworms – with or without push ups

Glute bridges

Jack knife – left side

Mountain climbers

Dive bombers

Hip dips

Curtsy lunges

Carolina dry docks

Plank combos (plank, push up, 2 shoulder taps and 3 mountain climbers)

Prisoner squats

Shoulder taps

Side plank – right side

Jump squats

Calf raises

Side plank – left side

We took a lap once we finished the list.

Because we were so focused, we did a second round of the exercises, another lap and then still had time to cherry pick our favorite ones.

The morning ended with a COT, prayer, and picture. Coffee to follow!


Leave a Reply