12/26/2020 - foxtrot - Sgt Slaughter is the Devil

AO: Foxtrot

When: 12/26/2020

QIC: Straight Shooter


Number of Pax: 13

Number of FNGS: 0

Pax Names:

Raptor, Valkyrie, Wonder Woman, Semper Fi, Lucky, Chai, Renaissance, Chocolate Chip, Blue Bell, Bravo, Orange Pekoe, Pilgrim, Straight Shooter


Today was soooooo COLD.  I figured it would just be me and Wonder Woman (who was bringing the coffee) to show up to work out.  I was so pleasantly surprised to start seeing more cars drive in. We even had more ladies than the F3 guys to show up.  We warmed up quickly with some toy soldiers, windmills and through the tunnels all in cadence.  We then took a lap and jumped right into the Sgt Slaughter workout.

Needless to say this was not everyone’s favorite beatdown but I do know all of them should feel it in some way tomorrow so it’s still a win.  I did it a little out of order so we could warm up quick and do my least favorite first to get it over with.  All of these exercises are the 1 to 4 ratio.  You keep adding 1 to the first exercise and 4 to the second until 8 minutes are up.  You do as many as you can each round.

Burpee Jacks

1 burpee to 4 jumping jacks

Joan of Arms

1 bicep curl to 4 around the worlds

We then ran a lap

Captain Thor

1 big girl sit up to 4 Russian twists (I did sets but told everyone they could do total if they wanted)

Jack Web

1 push up to 4 hallelujahs

We took  another lap

Lt Dan

1 squat to 4 walking lunges

We took one more lap and then did some OYO stretches.  We did find that the time went much slower on the ones that had the burpees & pushups.  The others went faster to me.

We then did COT, NOR, got coffee and left pretty quickly because again it was COLD.  We started at 19 degrees and was 26 on my way home.


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