08/13/2020 - foxtrot - Silly Sprints and Lucky 13s

AO: Foxtrot

When: 08/13/2020

QIC: Partly Cloudy


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Killa, Shrinky Dink, Rise Up, Five Star, Choo Choo, Guac, Partly Cloudy


What a mighty crew we had this morning!  I am so impressed with their drive and hustle.  It was a hot and humid morning.  The air was pretty thick today.  But, 7 PAX greeted me with smiles anyway.  I wanted to do Silly Sprints for our warm up today.  Normally we do this with a deck of cards.  But, with COVID and the need to not share equipment, I had to get creative. I arrived early to write out 10 exercises in 10 different parking spaces at the end of the parking lot lane.  I did that on both sides in case we had a large group and wanted to split.
PAX paired up.  One PAX calls out a number between 1 and 10.  They run together down the lane to find that numbered parking spot.  They read the reps and exercise written in the space, run back to the mats, and then do the exercise.  Then they repeat, calling out a new number, and running to that spot to determine a new exercise to do.  We repeated this over and over again for 13 minutes.  We got in at least a mile of running, got our heart rates up, and we’re definitely warmed up.
After the Silly Sprints, we got started on our Lucky 13s.  13 exercises, 13 reps each.  This was go at your own pace.  My goal was get through 3 rounds and we did!

13 Push Ups

13 BGSUs

13 Broad Jumps (geez, jumping is hard!)

13 Kettlebell Swings

13 Overhead Press

13 Walking Lunges

13 Plank Jacks

13 Plank Knee to Elbow

13 Leg Lifts

13 Carolina Addy Docks

13 Sumo Squats

13 Superman Squats

13 Burpees – yes, I, Partly Cloudy, included burpees in a Beatdown.  I’m sorry.

Once we made it through all the reps, we ran a lap.  Then we repeated 2 more times!  Five Star killed it.  She is so strong.  Everyone killed it – they hustled hard today.  It was a good (almost) 400 calorie burn, so definitely worth repeating!
Thanks for sweating with me this morning!


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