08/06/2022 - foxtrot - Sweaty Saturday morning Alarms

AO: Foxtrot

When: 08/06/2022

QIC: Semper Fi


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Aquamarine, 2.0 Pearl, Wonder Woman, Chocolate Chip, Von Trapp, Semper Fi


Saturday was a humid morning, although we occasionally got wind of a cool breeze.  The workout didn’t help in keeping us cool….we put in some work.

After a quick warm up we got started.

4 Alarm tabatas,  each one increasing in time.

#1 45 secs:  A – lat raise / L – squat thrusters / A – core twists / R – run a lap / M – monkey humpers

#2 1 min:  A – goal post press / L – split squats / A – plank / R – run a lap / M – merkins

#3 1.5 min: A – bent over rows / L – curtsy lunges / A – bgsu/ R – run a lap / M – Moroccan night clubs

#4 2 min: A – bicep curls / L – gorilla squats / A – rev crunches / R – run a lap / M – marching glute bridges

Next we moved on to a ring of fire

sumo side bends passing 5 ohp

tricep ext passing arm punches

squat hold passing calf raises

abc passing penquins

donkey kicks passing angry donkey kicks

superman hold passing supermans

Lastly we did 1 min bag of abs with each pax picking an exercise.

That brought us to exactly 9:00.  Well done ladies!

We circled up for CoT and some fellowship and coffee.  We wondered why were drinking hot coffee after a sweaty workout, but I wouldn’t have it any other way!

Until next time ladies!


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