03/17/2021 - mill - Over the Rainbow ๐ŸŒˆ

AO: The Mill

When: 03/17/2021

QIC: Inspector Gadget


Number of Pax: 10

Number of FNGS: 1

Pax Names:

Futura, Raptor, Prada, Southern Charm, Thin Mint (FNG), Pilgrim, Snorts, Belle, Smokey, Inspector Gadget


We had big group at the Mill this morning (10 PAX total) with a few new faces too! We celebrated St Patrickโ€™s Day with a run over the rainbow. I had the PAX set up their mats on one end of the bus lanes & place their weights at the other. Each end of the rainbow (aka bus lanes) had an exercise of 17 reps (7 exercises on each end). The PAX ran over the rainbow to complete an exercise on the weights end then ran back over the rainbow to the mat end to complete the other exercise. The PAX continued to go back & forth until all exercises were completed.

Mat end exercises:
1. Calf Raises
2. Front Kick (left)
3. Front Kick (right)
4. Narrow Squat with Kickback (left)
5. Narrow Squat with Kickback (right)
6. Imperial Walkers (sets)
7. Glute Bridges

Weight end exercises:
1. Front Raises
2. Up Right Rows
3. Tricep Kickbacks
4. Field Goal Press
5. Overhead Press
6. Rear Delt Fly
7. Zottman Curl

After we ran over the rainbow we moved onto our Shamrock Abs routine. This routine consisted of 4 Ab exercises with 7 reps each & then, thanks to the assist from Pilgrim, we ran a lap after completing all 4 exercises. We were able to get through the shamrock 7 times with 7 laps completed too.

Shamrock Ab Exercises:
1. Big Girl Sit-Ups
2. Russian Twists (sets)
3. Reverse Crunches
4. Unicycles

When we ended the beatdown, I checked my watch & we had completed 2 miles total. I definitely kept us moving this morning. We finished with some light stretching, a picture, some prayers & welcomed our FNG Tammy (aka Thin Mint). Tammy works with Southern Charm & was invited to join FiA when SC was delivering her favorite Girl Scout cookies (you guessed it…Thin Mints). ๐Ÿ˜Š


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