05/15/2021 - foxtrot - Tabata, tabata, tabata, and yes, tabata

AO: Foxtrot

When: 05/15/2021

QIC: Pilgrim


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)


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


Round 3:

Bell pass

Shoulder reverse forward flye


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!




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