03/30/2022 - mill - Add a Trick
AO: The Mill
When: 03/30/2022
QIC: Beakers
PAX:
Number of Pax: 5
Number of FNGS: 0
Pax Names:
Ester, Falls, Foster, Smokey, Beakers
BackBlast:
Five PAX got together to enjoy the warmer morning and be blessed to move our bodies. We started with a quick warm-up of 30 seconds each of jumping jacks, high knees, squats, windmills, and inchworm walkouts.
The workout was a pyramid of strength movements followed by a run and abs. Each round we added a strength movement.
5 merkins > Lap > 40 LBC
5 merkins > 10 thrusters > Lap > 35 Russian Twist
5 merkins > 10 thrusters > 15 plank jack > Lap > 30 Tuck Ups
5 merkins > 10 thrusters > 15 plank jack > 20 DL > Lap > 25 Shoulder Taps
5 merkins > 10 thrusters > 15 plank jack > 20 DL > 25 curls > Lap > 20 MTN Climbers
5 merkins > 10 thrusters > 15 plank jack > 20 DL > 25 curls > 30 Glute Bridge > Lap > 15 Bourbons
5 merkins > 10 thrusters > 15 plank jack > 20 DL > 25 curls > 30 Glute Bridge > 35 Tri Ext > Lap > 10 BGS
5 merkins > 10 thrusters > 15 plank jack > 20 DL > 25 curls > 30 Glutei Bridge > 35 Tri Ext > 40 lunges > Lap > 5 V-ups
We finished with a prayer for healing, hoping Pilgram’s knee improves soon, safe travels, and for the those hurting all over the world.
Overall a great way to start our day!
