06/30/2021 - mill - Ring of Death Fire

AO: The Mill

When: 06/30/2021

QIC: Pilgrim


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Bulldawg, Button, Confection, Mellie, Pilgrim, Rocky, Snorkle


Started out at the Mill with just the PAX who rode with me – Bulldawg. We were weighing our options – do the workout planned or just run/walk around the school. Then, over the hill, we see lights – more cars and more ladies to join us for the workout! I have to brag on these ladies – NONE of them backed down from the workout and they gave it 110%!! I had shared that there was no running today, no weights needed and while I think maybe a few wanted to run instead of doing the first three rounds in order – they totally blew me away with their work ethic! Way to go!!

Warm up was arm circles (forward and backward), Michael Phelps, Imperial Walkers and Through the Tunnels in cadence. We formed a circle and the ring of fire was explained. While the entire group started an exercise together, a single PAX did the other exercise listed. When she was done, the PAX next to her started their individual work. So on and so forth until everyone in the circle had done 10 of the alternate exercise listed.

Plank up downs with 10 burpees

High knees with 10 dragon lunges (each leg)

Butt kicks with 10 merkins

Squat jacks with 10 bourbons (each side)

One arm jack knife – left side with monster walks around the circle

One arm jack knife – right side with 10 inchworms

Skaters with 10 tricep push ups

Flutter squats with 10 Carolina dry docks

Triple beasts with 10 angry donkey kicks

Imperial walkers with 10 mountain climbers

We ended with stretching, COT and a picture.


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