08/17/2020 - mill - Get Off My Lawn!!!

AO: The Mill

When: 08/17/2020

QIC: Domino


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Southern Charm, Dory, Killer K, Domino


4 PAX gathered super early at The Mill this morning to grab some extra steps before our beatdown.  A couple of miles of walking and some catching up with friends always makes for a nice little start to the morning!

At 5:30 it was still just the 4 of us, so we counted the walk as our warmup and jumped right into the Olympic Trials portion of the morning with a timed 1 mile run and a plank challenge!


  • Domino – 7:55
  • Southern Charm – 9:22
  • Killer K – 9:38
  • Dory – 11:21


  • Domino – 2:34
  • Southern Charm – 2:01
  • Dory – 1:01
  • Killer K – 1:00

Well done, ladies!  You killed those trials!!

Afterwards we jumped into our beatdown…celebrating Domino & Killer K’s first day of 16th Grade!

16 Reps of each of the following exercises, with a run in between each word.

G             Gun Show (Sets)

E              Elevated Merkins

T              Tricep Dips

O             Overhead Press

F              Froggers

F              Flys


M            Moroccan Night Clubs

Y             Y Raises


L              LBCs

A             American Pie Sit Ups

W           Windshield Wipers

N             Narwhals (Sets)

With just enough time to run 2 more laps, we finished the thang!

A quick COT and Name-O-Rama followed and then each of us went on our merry way.

Thank you, ladies, for starting your morning with me!  <3


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