06/10/2023 - foxtrot - The Bench and Body Weight

AO: Foxtrot

When: 06/10/2023

QIC: Straight Shooter


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Semper Fi, Wonder Woman, Von Trapp, Tiny Dancer, Orbitz, Bravo, Straight Shooter


Summer has begun and we have a lot of ladies traveling (myself included as I leave out tomorrow night).  It was warm with zero breeze and humidity which makes it seem hotter.  Everyone rolled in right at 8:00.  So much so I thought everyone had gone to Spartan’s hard beatdown and I was going to be by myself.  But alas 6 beautiful ladies showed up to work on the bench.  My point today was to prove that you can work out anywhere with no weights (just using body weight) as long as you have a bench.  We did a few warm ups and jumped in.

We did a tabata of 45 seconds on, 15 off of 17 different exercises with a lap after exercise #9 and the last lap.  We made it thru 2 times.

1. Bulgarian split squat left leg up

2. Elevated shoulder taps

3. Step ups with knee drive

4. Push ups

5. Mountain climbers

6. Lateral plank crawl

7. Bulgarian split squat right leg up

8. Tricep push ups

9. Side step ups left leg lead

10. Reverse plank knee ups

11. Sit to squat with a jump

12. Tricep dips

13. Side step ups right leg lead

14. Toe taps

15. Narwhal with left leg up

16. Narwhal with right leg up

17. V sit alternating legs over and under bench

At the end we had time for the 6 pack of abs.  Which is 6 minutes of high knees and 6 different ab exercises all 30 seconds each.  Normally you do it straight thru but I gave us a 10 second break to get up and down each time. You do 30 seconds of high knees in between each 30 seconds of an ab exercises.

High knees, big girl sit ups, high knees, russian twists, high knees, leg lifts, high knees, box cutters, high knees, crunchy frogs, high knees, in & outs.

That took us right to 9:00 so we circled up and prayed for all those traveling, did name o rama, and had some coffee before going into our weekend.


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