08/23/2022 - mill - Run, Move, Fun
AO: The Mill
When: 08/23/2022
QIC: Beakers
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Falls, Jet Setter, Beakers
BackBlast:
No better way to start the week than at a FIA beatdown! Three PAX gathered ready to run, move, and have fun together. We warmed up with some dynamic stretches – knee hugs, toy soldiers, high knees, butt kicks, through the tunnels, and lunges. We then walked back to our mats to get to the workout:
Run a Lap
5 each of:
Glute Bridge
Renegade Row
Goblet Squat
BGS
Push Press
Chest Press
Jump Squat
Merkin
Toe Touches (lying on your back, feet in the air, touch toes)
Hammer Curl
Tricep Kick Back
Run a Lap
Then repeat all the moves, doing them 10 times each.
Next round is 15 each, then 20 each, then 15, 10, 5.
We made it through the second round of 15 before we called it and wrapped with COT, names, and a prayer.