07/15/2020 - mill - GIRL POWER!!!!!!

AO: The Mill

When: 07/15/2020

QIC: Domino


Number of Pax: 11

Number of FNGS: 1

Pax Names:

Inspector Gadget, Previ, Splatter, Killer K, Tot Wheels, Patience, Jail Bird, The Goat, Dory, (FNG) Belle, Domino


10 amazing PAX joined me at The Mill this morning for an epic GIRL POWER beatdown!!  It was hot and we were sweaty as can be, but every single one of these ladies killed this workout!

After warming up with some arm circles, Michael Phelps, and jumping jacks, we jumped into THE THANG!


A tabata beatdown with 45 seconds of each exercise and 10 seconds of rest between each.  After each word, we ran the loop.

  • G  – Goblet Squats
  • I – Imperial Walkers
  • R – Renegade Rows
  • L – LBCs
  • S – Shoulder Taps
    • RUN
  • R – Reverse Crunches
  • U – Unicycles
  • L – Lunges (Curtsy)
  • E – Elevated Merkins
    • RUN
  • B – Bicep Curls
  • O – One Legged Deadlifts
  • Y – Y Raises
  • S – Smurf Jacks
    • RUN
  • D – Donkey Kicks
  • R – Russian Twists
  • O – Overhead Press
  • O – Overhead Tricep Extensions
  • L – Lunges (Reverse)
    • RUN

We made it through one and half rounds and worked up a killer sweat, laughing and singing along to some Girl Power music the whole way!

Afterwards, we circled up for COT and Name-O-Rama and named our new FNG.  Welcome to FiA, Belle!

Thank you ladies for making my day awesome! <3


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