12/29/2021 - mill - AMRAP Stations

AO: The Mill

When: 12/29/2021

QIC: Pilgrim


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Bravo, Foster, Pilgrim


Three PAX were at the Mill this morning for a station workout. Seven different stations, lots of new apparatus to work with, and a whole body workout awaited! Along with wind….lots of wind…….

We started with a quick warm up led by Bravo – arm circles, Michael Phelps, toy soldiers.

Each PAX started at their own station. Listed were three exercises, and we completed the first exercise listed for one minute, with a 20 second rest period. This gave us enough time to move to the next station, set up for the listed exercise and begin the next minute. We rotated through all seven stations three times for completion of all the exercises listed.

Legs: prisoner squats, hamstring curls with the ball, ball slams

Triceps: overhead extensions with weights, tricep push ups straight arm press backs with bands

Chest: chest press with weights, shoulder taps, merkins

Biceps: hammer curls with weights, curls with bands, in and out curls with bands

Abs: ball roll outs on ball, crunches on ball, J-Lo’s

Back: reverse flyes with weights, lawn mowers with weights, upright rows with bands

Shoulders: front to lateral sweeps with weights, Arnold press with weights, pull aparts with bands

We had 5 minutes to spare so we did three rounds of extra abs for Foster!

Bravo demonstrated  her ab combo workout in the picture below. “) She worked arms, chest and abs all at the same time!

We ended with the COT, picture and prayer.


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