07/07/2022 - foxtrot - Short Longer Longest – Steamy Edition

AO: Foxtrot

When: 07/07/2022

QIC: Shrinky Dink


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Rosie, Spartan, Aquamarine, Foster, and Shrinky Dink


Driving to Foxtrot this morning, the steam was coming off the road from the rain that had happened at some point overnight. It made everything that much more sticky and steamy for this beatdown, hence the title for this backblast! It had been quite a while since I had done a short, longer, longest routine so that was the structure for this morning. We warmed up with some neck, arm and shoulder stretches. We did TTT IC and then some high knees and butt kicks to get our legs going.

The Thang – Short. Longer, Longest is a timer-based routine with 30-, 45- and 60-second intervals with 10 seconds in between to switch to the next movement. I placed cones about 50 paces away on each side of where we set up mats, so in between the rounds we ran to the cones and back. We alternated which direction we ran every third time or so.

Round 1 – hip dips (short), hillbillies (longer), hallelujahs( longest)

Round 2 – alligator push ups, around the worlds, American pie situps

Round 3 – Pick me ups, pretzel crunches, prisoner squats

Round 4 – plank jacks (our toes kept slipping so this became holding plank pretty quickly), Y raises, dead lifts

Round 5 – Peter Parkers, front extensions, calf raises

Round 6 – shoulder taps, scissor kicks, penguins

Round 7 – inch worms, monkey humpers, tricep kickbacks

Round 8 – Wilsons, glute bridges, reverse crunches

We had a few minutes left so I planned for three rounds of Guns of Fire. The first one was bicep curls, passing 10 OH press. The second was hallelujahs, passing 10 Moroccan Night clubs, and the last was tricep kickbacks, passing 5-10 Y raises. We had a minute left to stretch, did COT and NOR and headed out to start the rest of the day. It was good to be back after vacation and great to see my FiA sisters again!


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