07/07/2021 - mill - Spell it out!
AO: The Mill
When: 07/07/2021
QIC: Pilgrim
PAX:
Number of Pax: 5
Number of FNGS: 0
Pax Names:
Bravo, Domino, Mellie, Pilgrim, Snorkle
BackBlast:
Four wonderful and extremely funny ladies joined me this morning for an “everyone is Q” workout. After a warm up of stretching, a few Michael Phelps and toy soldiers, we moved into a spelling session of each of our names. We completed 15 reps/sets of each exercise next to the letter for our names. After each PAX name was spelled, we ran a lap around the loop. We ended with stretching again, COT, prayer and picture.
Exercises for names:
A – burpees
B – merkins
C – toe taps
D – crab toe touches
E – overhead press
F – glute bridges
G – Carolina dry docks
H – curtsy lunges
I – prisoner squats
J – angry donkey kicks
K – bear plank or beast holds
L – diamond push ups
M – Arnold press
N – pushback push ups
O – bridge press to overhead pulls
P – forward tricep push up
Q – penguins
R – renegade rows
S – triple beasts
T – dead bugs
U – inchworms
V – monkey humpers
W – upright rows
X – shoulder taps
Y – up down planks
Z – calf raises