09/27/2021 - mill - Everybody is The Q Today!

AO: The Mill

When: 09/27/2021

QIC: Pilgrim


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Bulldawg, Pilgrim, Smokey, Tazer


Welcome back to the week after break! Three other PAX joined me this morning for a beatdown where everyone worked together to spell out each other’s names. Warm up was arm circles, Michael Phelps, imperial walkers, and a deep stretch of the legs.

Heading into the workout, we only had to do 12 sets of each exercise that corresponded to each letter of the PAX’s name. Exercises and letters are below:

A – burpees

B – merkins

C- toe taps

D – crab toe touches

E – overhead press

F – glute bridges

G – Carolina dry docks

H – curtsy lunges

I – prisoner squats

J – angry donkey kicks

K – bear plank with side reaches

L – diamond push ups

M – arnold press

N – pushback push ups

O – bridge chest press to overhead pull

P – forward tricep push ups

Q – penguins

R – renegade rows

S – blast off pushup with row

T – dead bugs

U – inchworms

V – monkey humpers

W – upright rows

X – shoulder taps

Y – up down planks

Z – calf raises

In between each PAX name, we completed 12 reps of cardio that each PAX picked:

high knees


mountain climbers

plank jacks

flutter squats

jumping jacks

skip rope

star jumps

smurf jacks

frog squats to plank

After completing all the names and cardio, we still had time to complete all the cardios listed and then went back and picked exercises that we had not completed with our names. By 6:15 we had completed the ENTIRE board! So proud of this group!

Ended with a picture, COT, names and prayer.


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