04/14/2021 - mill - Elevens

AO: The Mill

When: 04/14/2021

QIC: Pilgrim


Number of Pax: 7

Number of FNGS: 1

Pax Names:

Biker Chick (FNG), In Your Face, Pilgrim, Rum Runner, Smokey, Snorts, Tazer


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!


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