Miracle Mile at The Patriot

AO: #thepatriot

QIC: @weddingsinger

The PAX: @spokes, @coconut, @lazlo, @cableguy, @elvis, @bone

WarmUP: SSH, Michael Phelps, WMH, Cherry Pickers, Downward Dog, Itty Bitty Arm Circles

The Thang: Miracle Mile. Four laps around the track with stops to 20 reps of each
1: Merkins, Mountain Climbers, Squats

2: Spiderman Merkins, Shoulder Taps, Lunges

3: Hand-release Merkins, Mountain Climbers, Curtsey Lunges

1: Merkins, Shoulder Taps, Squats

The Other Thang:

Plank crawl across the field, handstand, high knees across the field, bear crawl across the field, high knee back

Mary: 20 reps each

Big boy situps

Flutter kick

Thread the needle



Side plank – elbow to knee

American Hammer


Scissor kicks

COT: 20 reps to celebrate my son’s 20th birthday. Kids move out, grandparents die, time keeps marching forward. Find new ways to celebrate and honor those who mean the most to you.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s