02/01/2020 - foxtrot - Greta

AO: Foxtrot

When: 02/01/2020

QIC: Chocolate Chip


Number of Pax: 14

Number of FNGS: 0

Pax Names:

Southern Charm, Straight Shooter, Smooth Operator, Lucky, Killa, Chai, Wonder Woman, Diggity Dog, Partly Cloudy, Twerk, Owlette, Bridesmaid, Chocolate Chip


14 PAX showed up bright and early at Foxtrot on Sat to get better together!! It was a tad chilly to start, but I made sure to warm everyone up real quick!

We started with a quick round of Hokey Pokey – plank edition!  We held a plank and raised out our hand, foot etc…as the song called them out. We did down dog for whole self and hip dips for left/right hip.

The Thang:

I introduced everyone to Dora’s evil cousin, Greta.  Same concept as a Dora except the PAX had to carry a sand pup during their run.

It looked something like this: Everyone partnered up, PAX A started with the exercises while PAX B carried a sand pup while they ran to the bathrooms, dropped the sand pup and ran back to their partner and switched. PAX B picked up in the rep count where PAX A stopped and PAX A ran to the bathrooms, picked up the sand pup and ran back with it.

100 Bicep Curls

200 Chest Press

300 Overhead Press

400 Kettlebell Swings

Next we did 2 consecutive rounds of batwings without putting our arms down. Fun!!

20 forward arm circles


20 backward arm circles


20 Seal Claps


20 overhead claps

Hold and repeat!

We had just enough time for a round of abs – PAX choice!

Prayer, COT, and name-o-rama.

It was an arm burnout for sure! Thanks for hanging in there with me ladies!


Leave a Reply