03/07/2020 - foxtrot - Sun’s OUT! GUNS OUT!

AO: Foxtrot

When: 03/07/2020

QIC: Whole Coconut


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Chai, Blue Belle, Cinderella, Owlette, straight shooter, healthy mama, chocolate chip


What a wonderful day it was at Foxtrot!! We had crisp, clear blue skies and only a light breeze! Perfect weather for looking ahead to spring and tank tops and short sleeves!

After a leg-heavy week for me, today we did the 3-6-9 circuit arms and abs style!! That’s right, 3 exercises for 6 minutes with 9 reps each on repeat until the timer stopped. Here’s the Thang:

We warmed up with Michael Phelps, arm circles and windmills in cadence. Then we moved to the nearby field for some “never have I ever” March/St Pats style. If you HAVE, you skipped forward. If you NEVER, you back pedaled. We then reset with a mosey back to the line before each question. Statements included: drinking green beer, going to Ireland, eating bangers and mash, drinking an Irish car bomb, kissing the Blarney Stone, being in a St Pats parade, playing a fiddle/violin

We learned Blue Belle is pretty much IRISH and Chai, while Brit, is very not Irish. 😉☺️❤️🍀

After the fun warmup we got to work on our circuits. After each 6 minute circuit we ran or walked a lap as needed to re-engage our heart rate. We grabbed a quick sip and moved right to the next circuit for a total of all 6 circuits:

1: goal post press, tricep kickback, side hammer curl

2: scarecrow extension, upright row, chicken wing

3; (on mats)LBC, bicycle crunches, pretzel crunches

4: bicep curls, front raises, shoulder press

5: (on mats) chest press, overhead pull down, skull crushers

6: (on mats) flutter kick, reverse crunch, big girl sit ups

We finished right on time and did a couple minutes of stretching before we ended with COT and name-o-rama!

Those who could stick around for Q school where we talked basic best practices, how to submit a Backblast and how to build an effective, simple beatdown!

Thanks for joining me ladies! You are all AWESOME! You worked hard and I’m sorry in advance for your hair dryer being too heavy later! ❤️


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