07/03/2021 - foxtrot - The Bombs bursting in air 💣

AO: Foxtrot

When: 07/03/2021

QIC: Semper Fi


Number of Pax: 6

Number of FNGS: 2

Pax Names:

Coach, Chai, Paperback, Wonderland, Nottely, FNG Flash, FNG Vali Girl


In celebration of the holiday, I chose to take a line from the National Anthem and we did a Bombs Dora!

We did a warm up Ring of Fire to get the body moving.
Michael Phelps/knee raises, squat hold/squat reaches, arm circles/jumping jacks, & neck circles/hallelujahs.

On to the Thang ~

Bombs Dora

One partner does exercises while the other partner runs. During the run, we made a stop halfway through and did 5 star jumps. When they return, partners swap and the one return takes over on reps.

B – Burpees  5️⃣0️⃣

O – Overhead Press 1️⃣0️⃣0️⃣

M – Merkins 1️⃣5️⃣0️⃣

B – Big girl sit-ups 2️⃣0️⃣0️⃣

S – Squats 2️⃣5️⃣0️⃣

Most of the group finished together, although Coach and Chai finished ahead of time and were able to start working their way back up for a few minutes. We stopped with a few minutes left to do some 1 min abs.
We did a full minute each of flutter kicks, penguins, and in and outs. Finished at 9:00 on the dot!

We circled for COT and the ladies indulged me while I did something a little different. Since it was a smaller group and we have 2 FNGs I asked the pax to say something they enjoy about FiA. We then did a quick prayer, NoR and picture. Welcome to Vali Girl and Flash!


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