03/04/2021 - foxtrot - Triple Check with Hustle

AO: Foxtrot

When: 03/04/2021

QIC: Partly Cloudy


Number of Pax: 11

Number of FNGS: 0

Pax Names:

Choo Choo, Dr. Doolittle, Killa, Mater, Hallmark, Smooth Operator, Very Berry, Shrinky Dink, Bourbon, Diggity Dog


There are SO many things to love about our Beatdown this morning.  First, Diggity Dog came to see us on a Thursday!!! This girl is always a joy to be around.  Second, Dr. Doolittle came back!!  Yay!!  Third, look at that bright sky!  The days are getting longer, the chill isn’t quite as intense, and the promise of spring and summer is in the air.  Fourth, I asked these ladies to hustle this morning, and not did they hustle!!  I am so impressed!  This workout wasn’t anything special, but the hustle made it a GOOD workout – we were all sweaty and worn out at the end, which makes you feel so good.

We warmed up with some arm circles, gate swings, and an Indian Run.  As PAX sprinted forward, I asked them to tell us where they want to go first when travel restrictions are lifted.  The Caribbean, Scotland, Italy, Aruba…so many good answers!

Next we got to work on our Triple Check.  We split up into groups of 3.  One PAX does each of the 3 exercises, then rotates when the runner gets back.  Each PAX completed 4 rounds of each exercise because today was March 4th!  After 4 rounds, they moved onto the next set.  We had 4 sets.  I asked the ladies to hustle so we can get through all 4 sets.  It was an optimistic request, but these ladies did it!! And we even had time for Batwings at the end.

Here are our sets:

1. Burpees/ Crab Cakes/ Run

2. Toe Tap Squats/ Sumo Squat Front Punches/ Run

3. Bicep Curl to Overhead Press/ Tricep Kickbacks/ Run

4. Heel Beats/ Push Ups/ Run

We finished with about 4-5 minutes left, so I made the ladies get back up on their feet for a quick batwings.  Then we snapped a picture and circled for our COT.  It was a great morning with a great crowd and an awesome calorie burn!  Thanks for pushing it ladies!  You did awesome!


Leave a Reply