11/12/2022 - foxtrot - Saturday morning Bomb Squad
AO: Foxtrot
When: 11/12/2022
QIC: Semper Fi
PAX:
Number of Pax: 13
Number of FNGS: 0
Pax Names:
Chocolate Chip, Rosie, Straight Shooter, Wonder Woman, Smooth Operator, Prada, Chai, Love, Von Trapp, Upstate, Inspector Gadget, Aquamarine, Semper Fi
BackBlast:
Saturday morning we did the always hard, but always awesome BOMBS beatdown. Dora style. After the warmup we paired up and quickly got moving! It was wonderful to see Chai back at a workout! Welcome back!
Burpees – 50
Overhead Press – 100
Merkins – 150
Big girl Situps – 200
Squats – 250
When partners got through once, you began back up at the top swapping out jump squats for burpees. We stopped right at 8:45 to move on to something new. Almost everyone had gotten through 1 time.
Flip a coin – There were 2 columns of 6 exercises each for heads or tails. Each pax took a turn flipping a coin, and heads or tails would tell us which exercise we were doing for 1 min. We did this until 9:00.
Heads – goal post press, russian twists, bicycles, bicep curls, jumping jacks, reverse fly
Tails – jello shooters, plank, curtsy lunges, tricep kickbacks, hammer curls, mountain climbers
We finished up with CoT and coffeeteria.
Beautiful morning with a beautiful crowd!!