11/10/2021 - mill - Roll the Dice – FIA Routine Edition
AO: The Mill
When: 11/10/2021
QIC: Beakers
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Falls, Caddyshack, Beackers
BackBlast:
Today’s beatdown was a selection of FIA favorites. We started the workout with our standard warm-up: arms circles, Michael Phelps, windmills, and through the tunnels. We then each had a turn to roll the 12-sided dice and choose between 12 FIA routines. In the end, we completed 4 routines:
EMOM – 5 Mins – 7 bent over row, 7 chest fly, 7 OH press
BOMBS – 50 burpee, 100 OH press, 75 merkins, 200 big girl sit ups, 250 squats completed as a team
Acin Legs – 3 rounds of: 20 squat, 20 step up, 20 lunges, 20 jump squats
Super 11 – 1 Merkin + 1 Sit Up until 11 of each
We ended with stretches and COT.
