03/11/2020 - foxtrot - Sergeant Slaughter Comes to Foxtrot

BackBlast:

What a beautiful night at Foxtrot we had!  The temperature hovered near 70.  The rain had stopped.  The humidity was normal.  And 6 other beautiful FiA dusted off their mats and weights and joined me for a very threatening workout.  It was great to have Longhorn and Foxy back!  We have missed you ladies.

We warmed up with some stretches, TTTs in Cadence, Praying Mantis in Cadence, and a lap to the monument and back.  Then we started on the Sgt. Slaughter.

The Thang: Sergeant Slaughter

This guy is brutal and shows no mercy.  5 rounds of accumulators, all with a 1:4 ratio, accumulating for 7 minutes, with a lap between rounds.

Round 1 – Lt. Dan.  1 squat, 4 walking lunges.  2 squats, 8 walking lunges.  3 squats, 12 walking lunges…and you keep going until you hear that glorious timer go off.  Lt. Dan is simply brutal.  Running a lap after is even more brutal.  But, the ladies managed.

Round 2 – Joan of Arms.  Same concept, with side extensions and Bicep curls.  Keep increasing 1:4 for 7 minutes.  Then run a lap.

Round 3 – Captain Thor.  Same concept, with Big Girl Sit UPS and Russian twists.  I made it to 12 and 48 of this one!  Still fit a lap in after.

Round 4 – the Cold Shoulder.  Push ups and Hallelujahs.  Same accumulation, 7 minutes.  Lap after.

Round 5 – this one I have named “Kill Me Dead”.  Burpees and Jumping Jacks.  Thankfully, we were out of time and only got to 2:8 of the accumulation.

We took our final minute to stretch. We will be hurting from this one for sure.  We circled up and prayed for good job changes, health, and safety.

It was lovely working out with you ladies!  I hope you all stocked up on food and TP after the Beatdown.  We will continue to have beatdowns until safety becomes an issue.  But, please stay home if you feel it is best in the next few weeks.

❤️, ⛅️