07/14/2021 - mill - Pandemonium at the Mill

AO: The Mill

When: 07/14/2021

QIC: Inspector Gadget

PAX:

Number of Pax: 7

Number of FNGS: 0

Pax Names:

Prada, Pilgrim, Bravo, Mellie, Smokey, Tazer, Inspector Gadget


BackBlast:

A total of 7 PAX got up early this morning to get in a workout at the Mill. Prada met me early for a 3 mile pre-beatdown walk & Pilgrim ran during the beatdown since she was planning to go to the Arena later today too getting in 4 miles while the rest of the PAX joined me for some pandemonium.

We started with a quick warm-up of Arm Circles forward, Arm Circles Backward, Toy Soldiers (IC) & Through the Tunnels (IC).  Our Thang today was a mash up of various routines. To add to the chaos of all the counting, routine changes & no board, we did 3 Burpees anytime the song changed. We completed the following routines & 5 laps around the parking lot.

  1. Catch Me if You Can with 5 Jump Squats
  2. Joan of Arms (Around the Worlds & Bicep Curls; 1:4 to 5:20) then Run
  3. ALARM (14 reps; Overhead Press, Lunges (total), American Pie Sit-ups, Run & Monkey Humpers)
  4. Captain Thor (Big Girl Sit-Ups & Russian Twists; 1:4 to 5:20) then Run
  5. Sleep Walkers (Squats, Toe Touches & Walking Lunges; 1:2:3 to 5:10:30) then Run
  6. London Bridge (Song Challenge to Fergy’s song with glute bridges) then Run
  7. BLIMPS (5 Burpees, 10 Lunges (Reverse/Total), 15 Imperial Walkers (total), 20 Merkins, 25 Plank Jacks, 30 Squats)

Exercise Totals:

  1. 72 Squats
  2. 60 Bicep Curls
  3. 60 Russian Twists
  4. ~50 Glute Bridges + 5 Glute Bridge Holds
  5. 35 Burpees
  6. 32 Toe Touches
  7. 26 Sit-Ups
  8. 25 Plank Jacks
  9. 20 Merkins
  10. 15 Imperial Walkers
  11. 14 Overhead Press
  12. 14 Monkey Humpers
  13. 12 Around the Worlds
  14. 1-1.25 Miles

We finished all the routines & ended with a little light stretching, COT & NOR.

Pictures:

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