01/04/2021 - mill - Never Miss a Monday at the Mill

AO: The Mill

When: 01/04/2021

QIC: Inspector Gadget

PAX:

Number of Pax: 9

Number of FNGS: 0

Pax Names:

Belle, Crunchy Roll, Domino, Falls, Rum Runner, Smokey, Snorts, Twinkle Toes, Inspector Gadget


BackBlast:

It was a chilly Monday morning so I wasn’t sure how many ladies would join me today but we ended up having a total of 9 PAX for the first Monday morning Mill beatdown of the new year. We started with a warm up of arm circles forward, arm circles backward, Michael Phelps, Through the Tunnels (IC) & Windmills (IC).

For the thang, we spelled out “Never Miss a Monday” & completed 21 reps of each exercise. See below for exercises.

N: Narrow Squats

E: Elevated Merkins

V: Victory Lap (run or walk a lap)

E: E2Ks (sets)

R: Rows

~Take a lap~

M: Moroccan Nightclubs

I: Itty Bitty Crunches (LBCs)

S: Sumo Squats

S: Scarecrows

~Take a lap~

A: Around the Worlds

~Take a lap~

M: Merkins

O: Overhead Press

N: Narwhals (sets)

D: Do a lap

A: Ankle-biters (sets)

Y: Y Raises

~Take a lap~

We ran through everything once & then the second time around we just spelled out “Never Miss Monday”. For the D we drank water that round instead of doing a lap so we could finish all the exercises before our time was up. We then circled up for COT & NOR.

Pictures:

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