10/05/2020 - foxtrot - Backblast Foxtrot 10-3-2020

AO: Foxtrot

When: 10/05/2020

QIC: Coach


Number of Pax: 12

Number of FNGS: 1

Pax Names:

2.0 Doodlebug, Chocolate Chip, Chai, Semper Fi, Lucky, Spectrum, Wonder Woman, Orange Pekoe, Bluebelle, Coach, Straght Shooter, FNG Raptor


Warmup: jumping jacks, twisty hops (yes, technical term), windmills, indian run

The Thang:

3 exercises reps 10 each, 9 each, 8

-lawn mowers Right/Left

-squat jumps

– one arm chest press R/L

then 5 exercises one min each


-overhead side bend

-pick me ups

-flutter kicks

-jump ropes

back to the same 3 exercise reps: 7,6,5

then 5 min exercises

back to the same 3 reps: 4,3,2,1

then 5 min exercises

Abs: 3 sets of 10 each

-windshield wipers ( butt up and move r/l not straight legs side to side)

-overhead dumbell to one leg r/l

-sea turtles

Finisher 3:6:9:9:6:3 reps

-bicep curls

-tricep ext

-shoulder press

COT and Namorama

Much love to the Pax!  Challenging workout but we have fun! Welcome FNG Raptor!


Leave a Reply