04/26/2021 - mill - Ringing in the Week with Never Miss a Monday at the Mill

BackBlast:

Today was FiA Nation’s Never Miss a Monday & we had 10 PAX (including 1 FNG) show up at the Mill to start their week off right. I thought it was going to be cold but it ended up being great weather for a workout too.

We warmed up quickly with a Ring of Fire. We started with arm circles (forward half way then switched to backwards) while passing 10 Hallelujahs then did Michael Phelps while passing 5 Overhead Claps then did Toy Soldiers while passing 5 jump squats. After the warm-up we got to work on the Thang.

For the thing we spelled out “Never Miss A Monday” doing 26 reps of each exercise listed below. I even made up my own exercise for this one since I needed a V & really hate V-ups. 😝

N: Narrow Squats

E: Eagle Wings (lateral raises)

V: Volcanoes (Squat Thrusters where you do a shoulder press exploding your arms up then slowly bringing them down to your side keeping them extended like an around the world)

E: Everest (100 total Mt Climbers)

R: Rows

~Take a lap~

M: Moroccan Nightclubs

I: Imperial Walkers (sets)

S: Sumo Squats

S: Scarecrows

~Take a lap~

A: American Pie Sit-Ups

~Take a lap~

M: Monkey Humpers

O: Overhead Claps

N: Narwhals (sets)

~Take a lap~

D: Dying Cockroaches (total)

A: Ankle-biters (sets)

Y: Y Raises

~Take a lap~

After we finished the workout we circled up for a cool down Ring of Fire where we started with shoulder shrugs & passed 5 Hallelujahs then did neck circles or side to side neck stretches & passed 5 slow toe touches. We ended with some additional light stretching, prayers & NOR. We named our FNG Lolo & welcomed her to FiA.

Thanks for starting your week off working out with me ladies! My mornings are always better when they start with my FiA friends. 😘