09/26/2022 - mill - Stations

AO: The Mill

When: 09/26/2022

QIC: Trip


Number of Pax: 4

Number of FNGS: 1

Pax Names:

Trip, Beakers, Falls, FNG Radiant


My first Q! Thanks for joining me ladies and helping me through it! Welcome FNG Radiant!

We stretched, then got to it.

  • 4 stations with 3 exercises
  • Arms-bicep curl with lateral extension, tricep extensions, cross body curls
  • Shoulders/Back-Rear fly, OH press, front raises
  • Core-mountain climbers, LBCs, Russian twists
  • Legs-bear squats, lunges, Calf raises
  • 10 reps first round, 15 reps 2nd round
  • 5 burpees between stations (run across the parking lot)
  • 1 lap after completing the 4 stations

We got through 2 rounds, and did a cool down lap. We named our FNG, prayed and did Name-o-rama.

Burpees were in honor of Burpee from FiA Lexington #BurpeeStrong


Leave a Reply