10/26/2019 - foxtrot - Double Double Toil and Trouble
AO: Foxtrot
When: 10/26/2019
QIC: Sugarland
PAX:
Number of Pax: 10
Number of FNGS: 0
Pax Names:
Lucky, Chai, Southern Charm, Straight Shooter, Whole Coconut, Smooth Operator, Wilson, Chocolate Chip, Snickers, Healthy Mama
BackBlast:
10 pax showed up today with a chance of rain and lots of wind for my 37th Birthday beatdown!!!!!
Warmup X 5 mins
30 seconds each:
Toy soldiers
Alternating single leg deadlift
Alt. Knee Tucks
Alt Knee left with hip turnout
Alt Lunges with torso twist
Bend over and swing arms while slowly standing
Michael Phelps
15 seconds each:
Forward arm circles small to big
Backward arm circles small to big
Butt kicks
High knee
Jumping Jacks
The Thang
broke into 2 teams ~
pumpkins & cauldrons
taking turns one person on each team tosses a bean bag into their pumpkin or cauldron
Make it- double points (2)
Miss it- double reps
reps were either 15 or 30 and there were 4 exercise categories with 7 exercises in each (since it’s my 37 birthday) we rotated through one at a time so game play looked like this….
Toss, Collect points, Exercise repeat
Strength X 15 reps
1. Bicep curls
2. overhead tricep ext
3. Squats
4. Donkey Kicks
5. push-ups
6. hallelujahs (weighted or not)
7. Plié Squat with calf raises
Cardio x 30 reps
1. fast feet
2. skaters
3. Mt. Climbers
4. jump ropes
5. Butt Kicks
6. Prisoner Jacks
7. power skip in place
Abs x 30 reps
1. crunches
2. flutter kicks
3. glue bridges
4. bicycle crunches
5. Russian twists
6. dead bugs
7. In & outs
Steps
after all three categories of #1 we took a lap around the obstacle course then again after all the categories of #2 a lap….
We finished in about 45 minutes so we did a song challenge to Morgan Wallen’s song up/down…. hold chair during verses squats to the chorus when he says to down up down to down & rest during instrumental part 🤠
did a few killer reps from bag of arms to match my new age of 37 ouch 😣
Cool down/stretch x 5 mins
20 seconds each:
Right neck stretch
Left neck stretch
Right arm stretch across body
Left arm stretch across body
Both arms behind head chest stretch
Right torso twist
Left torso twist
Right ankle on left knee push R knee
Left able on right knee push L knee
Right quad stretch
Left quad stretch
wide stance reach to the right foot
wide stance reach to the center
wide stance reach to the left foot
big yoga breaths
Came together for a picture or pictures in this case thanks mason and Harper for all the great pics there were about 25 taken lol, prayers and name-o-rama and announcements
~2.0 beatdown at Foxtrot next Saturday 11/2/19
~ Straight Shooter is collecting money for thanksgiving meals through never alone families being helped are all local to Cherokee County please donate if you can
~pumpkin spice 5k is at Foxtrot on Saturday November 16th plan to join us with or without swag we will be running the park so might not be child friendly and no planned beatdown that day
~ partly cloudy is looking for a handful of friends to join her And the other ladies as she has a minimum she needs to meet for a December devotional and ornament exchange it is a small investment that will be well worth your money if only $15 please consider doing it!!! More info on Facebook and slack if you have interest or questions