02/24/2024 - foxtrot - Song Challenge & AMRAP
AO: Foxtrot
When: 02/24/2024
QIC: Choo Choo
PAX:
Number of Pax: 12
Number of FNGS: 0
Pax Names:
Choo Choo, Maytag, Wonder Woman, Fiesta, VonTrapp, Foster, Love, Rosie, Bridesmaid, Goldie, Straight Shooter, and Whole Coconut.
BackBlast:
Such a lovely crowd at Foxtrot this morning! Missed some of our regulars but hope they are enjoying their adventures and travels!
We did a quick Ring of Fire to warm us up, doing high-knees and passing 5 jumping jacks, and did some Thru the Tunnels in Cadence.
Our beatdown consisted of AMRAP exercises with a few song challenges sprinkled in there.
We started with our first Song Challenge.
SONG: I’m Still Standing
Jump rope through song – do a jump squat when he says “I’m still standing.”
AMRAP : 5 MIN – 3 Exercises, do each one 20 x’s and repeat until time is up.
AMRAP #1: MONKEY HUMPERS, RENEGADE ROWS, HIP DIPS
AMRAP #2: V-UPS, GLUTE BRIDGES, IN & OUTS
SONG 2: FLOWER-MOBY (aka Sally – squat version)
AMRAP #3: BICEP CURLS, BEAR SQUATS, TRICEP KICKBACKS
AMRAP #4: DEADLIFTS, PLYo LUNGES, OVERHEAD PRESS
SONG 3: SINGLE LADIES – Beyoncé
Squat Pulse throughout song, Burpee when she says “Put a Ring on It.”
AMRAP#5: UPRIGHT ROWS, SKATERS, RUSSIAN TWISTS
AMRAP #6: Pax choice of any 3 exercises