04/14/2021 - mill - Elevens
AO: The Mill
When: 04/14/2021
QIC: Pilgrim
PAX:
Number of Pax: 7
Number of FNGS: 1
Pax Names:
Biker Chick (FNG), In Your Face, Pilgrim, Rum Runner, Smokey, Snorts, Tazer
BackBlast:
Loved starting the day with this group of ladies who came to workout! We even had the opportunity to welcome Biker Chick to the fold!
We started with a warm up of arm circles, Michael Phelps, Through the Tunnels and waist twists. Then we jumped into the workout of Elevens. There were two exercises per set and the PAX would start with one rep of the first exercise and then ten reps of the second exercise. This would total 11 reps. Then they would do two of the first exercise and nine of the second exercise. This continued until they were doing one of the first exercise and ten of the second exercise. (Yep, the counting took a minute to catch on). After the set was completed, we all ran a lap around the parking lot.
The exercises completed:
Bent over rows and Bourbons
Calf raises and Merkins
Bicep curls and Dead bugs
Reverse lunge and Up Down planks
Overhead triceps and LBC
Reverse flyes and V-sit ups
Imperial walkers and Burpees
There were three more sets of exercises listed, time kept moving so we finished 7 of the 10 sets. Someone suggested this workout would be good for a Saturday beatdown – maybe so!
We ended with a cool stretch, COT with a prayer and naming of our newest FNG. Quick picture and then off to races of daily duties!
Pictures:
