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
- Step ups with OHP
- Figure 8 squats
- Inchworms into a pushup
- Curtsy lunges with lat raise
- Split squats with bicep curl
- Deadlifts with upright rows
- Overhead carry
- Glute bridges with skull crushers
- Weighted situps
- Dumbell single leg lifts
Cardio exercises
- Jumping jacks
- Toy soldiers
- Boy bands
- Kangaroos
- Toe taps
- Burpees
- Face mat (I accidentally put toe taps 2x, so here we took a much needed breather)
- Heismans
- Mountain climbers
- Mat taps