08/26/2020 - mill - Sean from the Ex Boyfriend Series

AO: The Mill

When: 08/26/2020

QIC: Certified


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Certified, Domino, Southern Charm, Inspector Gadget, Rom Com


Domino, Inspector Gadget, and Southern Charm showed up early to get some steps in…something about being the boys of F3. Then we warmed up with a run and stretches…some cadence…then I explained about the smothering of Sean…a few Seans that were all smothering. It is social distance season though, so we couldn’t do this partner beatdown exactly the way intended. We were expecting rain as well, so I switched it up a bit.

The goal is to stick with your partner…supporting and encouraging her to do more … a speedy workout person- cheering on the ones still working, while the slower try to push themselves faster than usual. This type of beatdown can let stronger ladies work on form and slower learn when pushed, they can do more.

Since we only had five, we stuck together for the most part. Rom-Com and Domino being the same size were at one pace while Southern Charm, Inspector Gadget and I were at the same pace.

Together with the same pace /

15 seconds between each

30-sec right side plank
20 sets of Russian twist
10 burpees
20 sets of Russian twists
30 sec left side plank
45 butt ups
10 burpees
20 sets donkey kicks
10 burpees

After this, we did a cool-down lap. Then stretched because I think that is very important at our ages…ok maybe not for Rom-Com as much. lol, Then we added three more laps so Domino could finish up her win vs F3.

Burpees kicked my butt…I hope everyone enjoyed the morning.



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