03/17/2022 - foxtrot - Shamrocks Over the Rainbow

BackBlast:

It’s been a little bit since I Q’d a Thursday Foxtrot beatdown & I loved that I got to do it on St Patrick’s day! We had a good crew this morning & even welcomed back some faces we hadn’t seen in a while (so good to see you Wilson). I ran the PAX through my normal warm up then we got started on the thang.

I set up cones & had the PAX put their weights by the cones & their mats in the normal spot.  The PAX started at the mat end of the rainbow, ran to the weights end & did 17 reps of the weighted exercise for that round then ran back to the mats end & did 17 reps of the exercise there. We did this for a total of 7 rounds (so 17 reps of 14 different exercises).

Mat end exercises:
1. Drama squats
2. Fire Hydrant to Donkey Kick (left)
3. Fire Hydrant to Donkey Kick (right)
4. Glute Bridges
5. Bear Squats
6. Side-lying leg lift (left)
7. Side-lying leg lift (right)

Weight end exercises:
1. Front Raises
2. Up Right Rows
3. Tricep Kickbacks
4. Field Goal Press
5. Overhead Press
6. Rear Delt Fly
7. Zottman Curl

After we ran over the rainbow we moved onto our Shamrock Abs routine. This routine consisted of 4 Ab exercises with 7 reps each. After completing all 4 exercises we ran to the cones & back then rinse & repeat for 7 rounds.

Shamrock Ab Exercises:
1. Unicycles
2. American Pie Sit-Ups
3. Dying Cockroaches (sets)
4. Scissors (sets)

We ended just in time to do a little stretching, take a quick picture then circle up for prayers & NOR. We prayed for Mark & Prada’s mom. We prayed over all those suffering with an illness, grief or just going through a tough time right now.