AO: The Mill

When: 12/19/2020


Number of Pax: 6

Pax Names: BFace, Cracker Barrel, Rosco, Straight Jacket, Sunshine, Yukon Cornelius,

Number of FNGS: 0

FNG Names:

QIC: Sunshine



Weed Pickers

Sun Gods

Michael Phelps


The Thang:

Short mosey to base of the hill.  PAX performed core exercises to get our bodies going this morning.

30 Dying Cockroaches Kodiak count

30 Freddie Mercury’s Kodiak count

20 Gas Pumps

20 Windshield Wipers – 10 each side

From base of the hill PAX began Jacob’s Ladder:

1 Burpee at the top of the hill

5 Wide Arm hand release Merkins at the bottom of the hill

ran back to top of hill

2 Burpees

Back down the hill

6 Wide Arm hand release Merkins

PAX continued this until 7 Burpees and 11 Wide Arm hand release Merkins were completed.


Short Mosey to the Pavilion:

PAX performed the following in order without rest:

10 Burpees

20 Derkins

30 Wojo Squats

40 American Hammers

50 LBCs

40 American Hammers

30 Wojo Squats

20 Derkins

10 Burpees


Mosey back to flag for Tabata style to wrap us up.

45 seconds on 15 seconds rest, each PAX chose 2 workouts for a total of 12 Rounds of Tabata.


It was a good day in the Gloom


Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee