03/10/2021 - the_mud_room - 03/10/21 – the_mud_room – Hello Hi-Lo!

AO: The M.U.D room

When: 03/10/2021

QIC: Songbird


Number of Pax: 10

Number of FNGS: 1

Pax Names:

Songbird, Signs, Queso, Sonic Boom, Flip Flops, Broadway, Buzz, Zumbo, U-Haul, Alegria (FNG)


I was a bit nervous about my VQ (Virgin Q), but it was fun! The ladies did amazing. We were having so much “fun” going from rep to rep, exercise to exercise, we were out of time sooner than I thought!😆 Appreciated U-Haul for always cheering everyone on, FNG Alegria for her constant smiling face throughout the workout, and it was great having Queso back!! Thanks to Queso, and I know multiple others??, for snapping pics during the workout! Thanks esp to Broadway for taking the group shot, totally should’ve taken that one myself, to have you in there!!🤪 And thanks to ALL PAX for giving it your all, going thru all those hi’s and lo’s!!! Those rests in between were well-deserved and so welcomed, though brief 😜


NO WEIGHTS required – just mat and water


Quick stretching.
Never have I ever:

  1. Ridden a roller coaster
  2. Jumped out of a plane
  3. Jumped off a cliff into water
  4. Swam the length of a pool
  5. Flown in an airplane
  6. Gone to the Grand Canyon
  7. Gone to the Niagara Falls
  8. Seen a sunrise
  9. Ran a 5K
  10. Ran a marathon


Run to the L side

Do 5 butt kicks (kick in the butt)


Run to the R side

Do 5 jumping jacks (jumping for joy)

The Thang: Hello Hi-Lo!

Doing 4 reps of high-intensity/low-intensity exercises (10sec high, 10sec low, 10sec rest)

15 exercises:

Sprint – Jog – Rest

Hi knees fast – Hi knees slow – Rest

Push-ups fast – Push-ups slow – Rest

Jumping lunges fast – Forward/back lunges slow – Rest

Plank up-and-downs fast – Plank holds (up OR down) – Rest

Butt kicks fast – Butt kicks slow – Rest

Shooting jump shots fast (dominant side) – Shooting baskets slow (other side) – Rest

Chest pass fast – Chest pass slow – Rest

Jump squats fast – Squats slow – Rest

Butterfly kicks fast – Butterfly kicks slow – Rest

Punches fast – Punches slow – Rest

Burpees fast – Burpees slow – Rest

Tricep dips (with foot up) fast – Tricep dips slow – Rest

Side kick squats fast – Side kicks slow – Rest

Bicycles fast – Bicycles slow – Rest

Cool-down/stretching was done individually during Name-o-rama, welcoming today’s FNG, Alegria (happiness in Spanish, as happy Lea smiled the whole workout thru!)! Welcome Alegria, it was great to have you, please come again!! Shout out to Zumbo, for inviting her out!💜


We all know everyone goes thru highs and lows, at their own times, but we can be assured that God of the universe and who created each of us is WITH US through it all, every moment, each step of the way, so we can find peace and hope in His presence with us!

7 Where shall I go from your Spirit? Or where shall I flee from your presence?

8 If I ascend to heaven, you are there! If I make my bed in Sheol, you are there!

9 If I take the wings of the morning and dwell in the uttermost parts of the sea,

10 even there your hand shall lead me, and your right hand shall hold me.  Psalm 139:7-10

Have a great day and week everyone, the Lord is with you – thru both the highs and lows!


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