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:

  1. Shoulder Taps; American Pie Sit Ups; Pendulums – 45s each & 15s rest
  2. Around the Worlds; Mountain Climbers; Curtsy Lunges – 45s each & 15s rest
  3. Tricep Kickbacks; In & Outs; Glute Bridges – 45s each & 15s rest
  4. Shoulder Taps; American Pie Sit Ups; Pendulums – 45s each & 15s rest
  5. Around the Worlds; Mountain Climbers; Curtsy Lunges – 45s each & 15s rest
  6. Tricep Kickbacks; In & Outs; Glute Bridges – 45s each & 15s rest
  7. Shoulder Taps; American Pie Sit Ups; Pendulums – 45s each & 15s rest
  8. Around the Worlds; Mountain Climbers; Curtsy Lunges – 45s each & 15s rest
  9. Tricep Kickbacks; In & Outs; Glute Bridges – 45s each & 15s rest

We circled up for prayers & Name-O-Rama where we named our FNG (Sebastian). 

Pictures:

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