10/13/2021 - mill - See You When I See You

AO: The Mill

When: 10/13/2021

QIC: Falls


Number of Pax: 3

Number of FNGS: 0

Pax Names:



This morning’s workout was courtesy of a Beatdown created by the KC FiA location. I added in a couple of exercises to make it a bit longer.

We started with a warm-up or arm circles, through the tunnels (in cadence) and good mornings (hamstring stretches).

The Thang:

Split up into partners. One person runs in one direction around the circle and the other in the opposite direction. *Since there were three of us, 2 ran in one direction and the other in the opposite direction.

When you meet up, throw down your beanbag (given out at the beginning) and go to the middle of the circle where the mats, weights and board are. Do the following exercises:

10 of each: Kneeling Triceps Overhead Extensions, Cross-body Mountain Climbers (set), IYW Supermans, Russian Twists (set), Glute Bridge Chest Press, and Squats (PAX choice).

Rinse and Repeat, but each time do one less (9, 8, 7…1). At the end we did a Pilates 100 Ab Finisher, COT and took an awesome foggy picture.


Leave a Reply