06/01/2022 - mill - Top and Bottom (of stairs)
AO: The Mill
When: 06/01/2022
QIC: Pilgrim
PAX:
Number of Pax: 4
Number of FNGS: 0
Pax Names:
Beakers, Bulldawg, Pilgrim, Served
BackBlast:
Four ladies arrived at the Mill for an up and down workout. Up and down the stairs….
We started with a quick warm up of arm circles, Michael Phelps, imperial walkers. Then we got right to it.
At the top of the stairs we completed 10-15 reps of each exercises with weights. At the bottom of the stairs we completed 10-15 reps of exercises with mats. We would complete one exercise at the top, run to the bottom of the stairs and complete one exercise. Then you had the choice of running back up the stairs or running the loop back to the top. Then you moved to the next two exercises listed for top and bottom. We completed the list twice!
Top: Bottom:
in and out bicep curls diamond push ups
in and out rotators carolina dry docks
shoulder taps merkins
lawn mowers forward tricep push ups
curtsy lunges up down planks
upright rows bourbons
21’s crab toe touches
figure 4 squats narwhals
After two full rounds (so proud of each of these gals!)we circled back up for our COT, prayer, names and picture. As you can see, we got our sweat on!
