01/23/2020 - foxtrot - Arms on FIRE!

AO: Foxtrot

When: 01/23/2020

QIC: Trail Mix


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Pinterest, Healthy Momma, Cookie Monster, Beaker, Trail Mix


Warm up: Arm circles, SSH, TTT, torso twists, lap around the playground

11s: One side of the field is man makers while the other side is Carolina dry-docks. We started with 1 man maker, ran to the other side of the field to complete 10 Carolina dry-docks. The ran back to the starting point for 2 man makers, back to the other side for 9 Carolina dry-docks and so on. The number always adding up to 11.

Bat wings: Moved through 5 arm exercises without dropping our arms. 30 arm circles forward, 30 backward, 30 seal claps, 30 overhead claps, 30 hallelujahs.

Ring of Fire: 2 rounds of each

Russian twists and in and outs (fire)

Dying bug and sit-ups (fire)

hallelujahs and push-ups (fire)

Ended with Sally (squats) and Roxanne (tricep dips and toe taps)

Cookie Monster led us in a prayer and FiA circle of trust. Thank you ladies for joint me on this chilly night!


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