10/06/2021 - mill - Load those Busses

AO: The Mill

When: 10/06/2021

QIC: Beakers & Domino


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Beakers, Domino, Pilgram, Prada, Smokey, Mellie, Taser, Snorts


For my VQ, I wanted to re-create my first day at FIA. That day Domino was the Q and made me feel so welcome and had a great workout planned, Load the Busses. So this morning, we repeated this workout.

We first warmed up with arm circles, Michael Phelps, and through the tunnels.

Then the workout consists of 23 rounds, weights go on one end of the bus lanes and your mat on the other. Complete an exercise in each bus lane with reps corresponding to the number on the lane, move your weights to the next lane, run to your mat, do 10 big girl sit-ups, then run to the next lane. Each round you drop the rep count by 1 and keep going from 23 all the way to 1.

Exercises were:
23 – Overhead Presses
22 – Goblet Squats
21 – Bicep Curls
20 – Deadlifts
19 – Tricep Kickbacks
18 – Reverse Lunch (sets)
17 – Reverse Fly
16 – Thruster
15 – Around the World
14 – Bear Squat
13 – Merkins
12 – Imperial Squat Walkers (set)
11 – Hammer Curls
10 – Squat Jump
9 – Dumbell Snatch
8 – Plank Jacks
7 – Dumbell Swings
6 – High Knees
5 – Crossbody Curl
4 – Pulse Squats
3 – Renegade Rows
2 – Curtsy Lunge (set)
1 – Burbee

Pilgram crushed it and was the only one to finish! This is a challenging workout and everyone pushed themselves and didn’t quit.

At the end, we circled up, had a prayer, names, and took a picture.


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