05/15/2021 - foxtrot - Tabata, tabata, tabata, and yes, tabata
AO: Foxtrot
When: 05/15/2021
QIC: Pilgrim
PAX:
Number of Pax: 16
Number of FNGS: 0
Pax Names:
Bravo, Bridesmaid, Bulldog, Chocolate Chip, Coach, Hallmark, Hotrod, Lakelife, Pilgrim, Raptor, Royale, Sempre Fi, Smooth Operator, Straight Shooter, Valkyrie, Wonder Woman (special appearance by Finn)
BackBlast:
It was a gorgeous Saturday morning and we started off with arm circles, Michael Phelps, stretching of the legs and back, hip twists and imperial walkers.
Tabatas galore! We had four rounds to work through and we finished all four TWICE! Timing was 30 seconds of work, 15 seconds of rest.
Round 1:
Cross leg crunch – right leg
Angry donkey kicks
Bicep curl to overhead press
Close grip press with skullcrushers
Push up with raised leg – alternating
Lawn mowers – right side
Hammer curl
High knees
Round 2:
Cross leg crunch – left leg
Triple beasts
Rear delt raises
Forward tricep push up
Chest press
Lawn mowers – left side
Bicep in and outs
Skaters
Round 3:
Bell pass
Shoulder reverse forward flye
Dips
Squat with lateral chest press
Beast holds
Bicep cross overs
Jumping jacks
Elwoods (did I get this correct ladies?) – right side
Round 4:
Ball cycles with straight legs
Shoulder raises – lateral and side
Tricep kickbacks
Plyo pushups
Renegade rows
Squat with concentration curls
Flutter squats
Elwoods – left side
We ended with stretching on our own accord, prayer and praises, names and picture. So proud of you ladies today!
