07/03/2021 - foxtrot - The Bombs bursting in air 💣
AO: Foxtrot
When: 07/03/2021
QIC: Semper Fi
PAX:
Number of Pax: 6
Number of FNGS: 2
Pax Names:
Coach, Chai, Paperback, Wonderland, Nottely, FNG Flash, FNG Vali Girl
BackBlast:
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!
