07/22/2020 - mill - No Hitter at the Mill

AO: The Mill
When: 07/22/2020
QIC: Inspector Gadget
PAX:
Number of Pax: 14
Number of FNGS: 1
Pax Names:
Belle, Domino, Dory, Dunkin, Jailbird, Killer K, Previ, Salude, FNG Sebastian, Slante, Splatter, Southern Charm, The Goat, Inspector Gadget
BackBlast:
It was a beautiful but muggy morning today & we had a total of 14 PAX at the Mill today. We even had 5 PAX show up a little early for a pre-beatdown run/walk.
We started with a warm-up of arm circles forward, arm circles backwards, Michael Phelps, Toy Soldiers (IC) & Through the Tunnels (IC). Big shout out to Domino for covering some of the warm up while I gave the run down on the thang.
Let’s Play Ball…
In honor of baseball season kicking off, our thang was a No Hitter themed beat down. We had 9 innings of with 3 exercises each inning to represent 3 batters. We completed the exercises Tabata style. After each inning we ran to the “field” & then back to the “dugout”. We made it through 6 innings completely & then had to just do the exercises & skip the run for the last 3 innings but we finished all 9.
Exercises as follows:
- Shoulder Taps; American Pie Sit Ups; Pendulums – 45s each & 15s rest
- Around the Worlds; Mountain Climbers; Curtsy Lunges – 45s each & 15s rest
- Tricep Kickbacks; In & Outs; Glute Bridges – 45s each & 15s rest
- Shoulder Taps; American Pie Sit Ups; Pendulums – 45s each & 15s rest
- Around the Worlds; Mountain Climbers; Curtsy Lunges – 45s each & 15s rest
- Tricep Kickbacks; In & Outs; Glute Bridges – 45s each & 15s rest
- Shoulder Taps; American Pie Sit Ups; Pendulums – 45s each & 15s rest
- Around the Worlds; Mountain Climbers; Curtsy Lunges – 45s each & 15s rest
- Tricep Kickbacks; In & Outs; Glute Bridges – 45s each & 15s rest
We circled up for prayers & Name-O-Rama where we named our FNG (Sebastian).