01/24/2022 - mill - Kinda Like Moving, But With Weights

AO: The Mill

When: 01/24/2022

QIC: Beakers


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Buzz, Falls, Foster, Beakers


The past week has been non-stop packing and moving so what better way than to recreate that experience for the PAX at this morning’s Mill beatdown. I wanted to incorporate progressive work and the stairs so we took a FIA classic (Billy Madison) and gave it a moving theme.

We warmed up with some Michael Phelps, arm circles, and some stretches. Then we got right to it.

We started at the top of the stairs to complete your reps, then ran down stairs and back up each round. You start with 1 OH press, then the next round to 1 OH press and 2 deadlift, so on until you complete at the rounds:

1 OH Press
2 Deadlifts
3 Bicycles (sets)
4 Lunges (total)
5 Glute Bridges
6 Bent Over Rows
7 Squats
8 Big Girl Sit Ups
9 Front Raises
10 Tuck Ups
11 Bench Step Ups (total)
12 Burpees

We finished faster than I expected so we finished with glute bridges to Fergie’s London Bridge and did half of Lt Dan (those glutes and legs will be feeling it tomorrow!).

We finished with prayer requests and naming.


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