03/18/2021 - foxtrot - SHAMROCKS AT FOXTROT

AO: Foxtrot

When: 03/18/2021

QIC: Wonder Woman

PAX:

Number of Pax: 8

Number of FNGS: 0

Pax Names:

SEMPER FI, SMOOTH OPERATOR, DR. DOLITTILE, CHOO-CHOO, VALKYRIE, PARTLY CLOUDY, SHRINKY DINK


BackBlast:

~ SHAMROCKS ~

We all gathered at 5:30 AM under the pavilion near the tennis courts in the early morning gloom. The rain had stopped and the temp was 10 degrees warmer then The Den beat-down on Tuesday. It was looking like a great day to get out and get it done. We were layered up and ready for the cooler temps but we quickly warmed up. The guns were out very shortly after our warm-up exercises.

– Warm-up –

Arm Circles – front & back

10 Windmills IC

10 TTT IC

10 Toy soldiers IC

Big parking lot lap

– The Thang –

S – Step-Up – weighted/alternating legs with an overhead press

H – Happy Jacks (5JJ & 2 Squats)

A – Around the Worlds – Weighted

M – Mountain Climbers – Use benches

R – Rows – Upright Rows or bent over rows

O – Overhead Press – Weighted

C – Crock-pot Squats – Hit butt on bench

K – Kangaroos

S – Standing Tricep Dips – Using the bench

Using a random timer, every time you touch it, it goes off at a random time, we went down the workout doing the exercises till the timer stopped. You never knew when the timer would go off. After each set of Shamrocks exercises we took a big parking lot lap, since it was still not raining. The break in the rain was very welcomed and we ran over mile for the workout. We were able to get through the Shamrocks exercises almost three times in between dodging the many earth-worms that surrounded us as we worked out. Partly Cloudy was the main draw for these water logged creepy crawlers. They were visiting her the most. It was a great day to get out and get it done. The warmer weather was very nice. Its temporary, but we will take it. Have a Happy Thursday ladies. Great start to the day. Travel safe today.

Pictures:

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