02/18/2023 - foxtrot - What’s the 211?

AO: Foxtrot

When: 02/18/2023

QIC: Semper Fi

PAX:

Number of Pax: 7

Number of FNGS: 0

Pax Names:

Rosie, Love, Straight Shooter, Von Trapp, Orbitz, Chocolate Chip, Semper Fi


BackBlast:

We did 2 min of work, 1 min of cardio, 1 min plank workout, for 10 rounds, with a lap in-between each round.  With about 30 secs of rest in-between each round after the lap.  So for example the first round we did 2 min of step ups with OHP, 1 min of jumping jacks followed by a 1 min plank, then we ran a lap.  Rinse and repeat for the rest of the rounds. When we got to the last few rounds, I cut out the laps so that we could finish them all.

 

Work exercises 

  1. Step ups with OHP
  2. Figure 8 squats
  3. Inchworms into a pushup
  4. Curtsy lunges with lat raise
  5. Split squats with bicep curl
  6. Deadlifts with upright rows
  7. Overhead carry
  8. Glute bridges with skull crushers
  9. Weighted situps
  10. Dumbell single leg lifts

Cardio exercises

  1. Jumping jacks
  2. Toy soldiers
  3. Boy bands
  4. Kangaroos
  5. Toe taps
  6. Burpees
  7. Face mat (I accidentally put toe taps 2x, so here we took a much needed breather)
  8. Heismans
  9. Mountain climbers
  10. Mat taps

Pictures:

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