05/13/2023 - foxtrot - Sgt Slaughter Slays
AO: Foxtrot
When: 05/13/2023
QIC: Straight Shooter
PAX:
Number of Pax: 9
Number of FNGS: 0
Pax Names:
Chocolate Chip, Love, Bridesmaid, Wonder Woman, Aquamarine, Smooth Operator, Semper Fi, 2.0 Pearl, Straight Shooter
BackBlast:
Today started foggy and humid but that didn’t stop 8 beautiful ladies from joining me for Sgt Slaughter this morning. They all knew we were doing it and still showed up. Yes!! I think it might have scared a few of you away but whatever the reason we missed you if you weren’t there. The F3 guys surprised us with breakfast for Mother’s Day weekend. You ladies must have trained them well. We started with some warmups and jumped in.
Sgt Slaughter is hard. We do five rounds at 8 minutes each of certain exercises with a 1 to 4 ratio. Meaning you do the first exercise at qty 1 and the second exercise at qty 4. Starting with 1 & 4, then 2 & 8, 3 & 12, and so on until the 8 minutes were up. We took a lap after each section. I even created a cheat sheet for those who don’t like to do math on a Saturday.
Lt Dan – 1 squat to 4 walking lunges
Joan of Arms – 1 bicep curl to 4 around the worlds
Jack Web – 1 push-up to 4 overhead press (or hallelujahs if needed)
Burpee Jack – 1 burpee (or kettlebell swings if needed) to 4 jumping jacks
Captain Thor – 1 BGSU to 4 Russian twists (sets)
Wonder Woman passed the flag to Bridesmaid who is now the new Saturday Foxtrot AO leader. Congrats to Bridesmaid. We enjoyed our goodies provided by F3 along with our coffee and then went on with our day.