07/13/2020 - mill - 7/13/2020 – The Mill – FiA Five Course

AO: The Mill

When: 07/13/2020

QIC: Dunkin


Number of Pax: 9

Number of FNGS: 0

Pax Names:

Blessing, Patience, the G.O.A.T, Domino, Inspector Gadget, Splatter, Twerk, Cheer Bear


9 PAX showed up on this beautiful Monday morning to join in my VQ. We started with a quick warm-up of some arm circles (forward and backwards), Michael Phelps & Windmills (IC).  This got our stomachs growling, so we quickly got started on our FiA Five Course Meal.

The Thang:

Each course focused on an area of the body and we did 13 reps of each (or sets where indicated. After each course we ran to the end of the bus lot and back.  These awesome PAX rocked it so we were able to complete this twice.

Course 1 – Soup (Arms)

  • Bicep Curls
  • Tricep Kickbacks
  • Upright Rows
  • Hammer Curls

** RUN**

Course 2 – Salad (Legs)

  • Drama Squats
  • Plank Jacks
  • Monkey Humpers
  • Curtsy Lunges (sets)

** RUN**

Course 3 – Appetizer (Cardio)

  • Mountain Climbers (sets)
  • Jumping Jacks
  • High Knees (sets)
  • Butt Kickers (sets)

** RUN**

Course 4 – Entrée  (Chest, Butt, Shoulders, Arms)

  • Merkins
  • Glute Bridges
  • Shoulder Press
  • Tricep Extension

** RUN**

Course 5 – Dessert (Abs)

  • LBCs
  • Unicycles
  • Reverse Crunches
  • Russian Twists (sets)

** RUN**


After the second round, we had about 5 mins left, so we did our London Bridge Routine to work those glutes. After burning our booties, we circled up for COT, prayed, and finished off with Name-o-Rama.

Thanks for coming out ladies. Love starting the day and week with you!


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