08/23/2021 - mill - Four Corners at the Mill
AO: The Mill
When: 08/23/2021
QIC: Pilgrim
PAX:
Number of Pax: 4
Number of FNGS: 0
Pax Names:
Beakers, Confection, Mellie, Pilgrim
BackBlast:
Foggy, gray, muggy – this is how I would describe the drive to the Mill this morning.
Arrival at the Mill – one lone PAX sitting and waiting. Then another arrived and then a third.
Four PAX arrived for the beatdown this morning and from there on out it was smiles, laughter, story sharing and a workout called Four Corners.
We warmed up with arm circles, Michael Phelps, imperial walkers and stretching of the back.
Workout:
Each corner had four exercises listed and we completed 20 reps or sets of each exercise. We would jog to each corner after completing one exercise, so that we were getting our cardio after one exercise per corner.
Corner One – abs/core: Bourbons, Shoulder taps, J-Lo’s and V-sit in and outs
Corner Two – chest and back: Merkins, Chest Press, Reverse Flyes and Bent Over Rows
Corner Three – arms: Bicep in and outs, Overhead Press, Tricep Kickbacks and Diagonal Raises (thumb up and then pinky up)
Corner Four – legs: Lunges (choice of forward, side or reverse), Squats (choice of jump, narrow or wide), Calf Raises and Thigh leg lifts
We ended with COT, names and prayer.
Thank you ladies for joining me this morning!
