07/13/2020 - foxtrot - Saturday’s 7 of Diamonds

AO: Foxtrot

When: 07/13/2020

QIC: Partly Cloudy


Number of Pax: 14

Number of FNGS: 3

Pax Names:

Shrinky Dink, Wonder Woman, Blue Bell, Stitches, Serenity, Chopper, Straight Shooter, Charity, FNG Voltige, FNG Orange Pekoe, FNG River


14 PAX at Foxtrot this for a lovely Saturday morning Beatdown!  It was sunny and hot, but we had a really nice breeze that made me feel like Fall is on the horizon.  (Let’s be real, fall is not on the horizon, but it was nice to dream about it for a few minutes.)

We warmed up with stretches and a few exercises in cadence, like TTTs, Toe Taps, and Butt Kicks.  Then we got started on The Thang:

7 of Diamonds

I had 4 cones set out in a rough diamond shape.  PAX ran from cone to cone doing 7 reps of each exercise.  Our second time around we did 14 reps.  Our third time, we did 21 reps.  Then 28 reps.  Then we counted back down, 21, 14, 7.  So we went around the diamond a total of 7 times.  The first cone was Tricep Dips or Kickbacks.  The second cone was bear squats.  The third cone was Sumo Squats, and the last cone was Flutter Kicks.  Many ran, some walked between cones.  So, for those that finished first, they ran a lap and then did an AB Ring of Fire.  Everyone did LBCs and we passed around 4 Bourbons.

Once everyone was back, we moved on to Armageddon:

25 Arm circles forward

25 Arm circles backward

25 Touchdowns

25 Around the worlds

25 Press Together

25 Overhead Press

The key here is not to drop the arms in between.  Feel the burn!

Next up was Legs Around the World:
10 Right Forward Lunges

10 Right Side Lunges

10 Squats

10 Right Reverse Lunges

10 Left Reverse Lunges

10 Jump Squats

10 Left Side Lunges

10 Left Forward Lunges

We finished up with another Ring of Fire with Abs – doing Russian Twists and passing around 3 Boat Canoes.
Everyone worked really hard.  It was great to see some new faces and name 3 FNGs!  We wrapped up with prayer, our Name-O-Rama, and coffeteria.  It was a great start to the weekend!


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