04/21/2022 - foxtrot - Tabata Bonus Round

AO: Foxtrot

When: 04/21/2022

QIC: Wonder Woman


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Aquamarine, Spartan & Hallmark


4 PAX at Foxtrot on this wonderful summer Thursday morning. It’s was so nice to see these beautiful ladies. I needed  few smiles. 

Warm-up – windmills, Toy soldiers, TTT

The Thang – Do each exercises for 50 second

& then a 15 second rest in between.

1st set:

A. Donkey kicks (switch legs 1/2 way through)

B. Bourbon’s

C. Squats

D. Over Head Press – Weighted

  Run/walk a lap

2nd set:

A. Plank

B. Toe touches – on your back

C. Around The Worlds

D. Bicycles – full leg extension

– Run/walk a lap

2X each round plus one of the


A. Sit-Ups

B. Russian Twists

C. Jump Squats

D. Front & Side arm raises

– Run/walk a lap

Rinse & Repeat

After these amazing ladies ran through the workout and we had a COT, said a prayer and took a fun picture. New shoes are a plus! 


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