12/11/2021 - foxtrot - All is Merry and Bright!
AO: Foxtrot
When: 12/11/2021
QIC: Pilgrim
PAX:
Number of Pax: 8
Number of FNGS: 0
Pax Names:
Bravo, Inspector Gadget, Love, Pilgrim, Semper Fi, Smooth Operator, Thread, Wonder Woman
BackBlast:
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
Burpees
Single arm tricep push up – right
Bourbons
Angry donkey kicks
Single arm tricep push up – left
Crunches
High knees
Merkins
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!
