01/13/2021 - mill - Rubber Ducky You’re the One

AO: The Mill

When: 01/13/2021

QIC: Inspector Gadget

PAX:

Number of Pax: 7

Number of FNGS: 0

Pax Names:

Prada, Smokey, Snorts, Belle, Rum Runner, Raptor, Inspector Gadget


BackBlast:

It was super cold this morning (temps below freezing 🥶) but we still had a total of 7 PAX show up at the Mill today. I like to look up national holidays to get some ideas for my Qs & today was National Rubber Ducky day so I just had to incorporate that somehow. Rubber Duckies are so cute! 🐤

We warmed up with some arm circles forward, arm circles backwards, Michael Phelps, Toy Soldiers (IC) & a short lap around the parking lot. For the thang, I bought some little rubber duckies & wrote exercises & reps on each of them. The PAX each grabbed a rubber ducky & we did the exercise & reps on the ducky they had. We ran to the end of the parking lot & back after 2 or 3 exercises (we ran 9 times) for a total of over 1.5 miles of running.

Exercises & Reps on the Duckies:

  1. 25 Scarecrows
  2. 20 Rows
  3. 20 Bicep Curls
  4. 20 Dollies
  5. 25 LBC’s
  6. 20 Front Raises
  7. 20 Squats with Overhead Press
  8. 20 Reverse Crunches
  9. 20 Rosalitas
  10. 20 Fire Hydrants (sets)
  11. 20 Supermans
  12. 20 Bourbons (total)
  13. 20 Donkey Kicks (sets)
  14. 15 Merkins
  15. 20 Lateral Raises
  16. 15 Big Girl Sit-Ups
  17. 20 Bicycles (sets)
  18. 10 Burpees
  19. 25 Glute Bridges
  20. 20 Side Lunges with a Hammer Curl (total)

We made it through all the rubber duckies & still had a little time left so I introduced some of the PAX to my good friend Lt Dan. I’m not sure they found him friendly though as this brought on lots of mumble chatter. 😂 We made it to 5 Squats/20 Lunges & then circled up for COT & NOR.

I even brought some gluten free coffee cake muffins to share since it is also National gluten-free Day. It was a great morning! Love starting my day with my FiA sisters!

Pictures:

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