12/17/2021 - the_mud_room - 12/17/2021 – the_mud_room – Nemo
AO: The M.U.D room
When: 12/17/2021
QIC: Nemo
PAX:
Number of Pax: 15
Number of FNGS: 0
Pax Names:
Nemo, Flip Flops, Zookeeper, Bollywood, Graphite, Buzz, Zumbo, Titanium, Challenger, Miagi, U-haul, Natya, Tex, Cruiser, Sonic Boom
BackBlast:
It was my Q after a long break of missing FIA workout and the wonderful group. It was fun to workout with all the PAX as always.
We did warm up first followed by 4 set of 5 exercise each. We did run/walk after each set. We had time to go for bonus round. Some of the PAX enjoyed dancing and working out. We did COT and nameorama.
The Thang:
Warm-up
- Shoulder rotate
- Hand circles
- Cherry pickers
- Side lunges
- Runners lunges
Set 1
- 20 jump squats
- 20 tricep extension
- 20 bicep curls
- 20 dead lifts
- 20 alternate front raises – singles
Walk/Run
Set 2
- 20 Russian twist
- 20 Big girl sit-up
- 1 minute plank
- 20 clamshell stretch
- 20 Bicycles
Walk/Run
Set 3
- 20 step ups
- 20 high knees left right is 1
- 20 Walking lunges left right
- 20 Calf raises
- 20 squats
Walk/Run
Set 4
- 10 shoulder taps-left right is 1
- 10 Jane Fonda on each side
- 20 Ankle biters left right 1
- 10 Super man
- 10 Lbc
Walk/Run
Bonus
- 20 Reverse fly
- 20 side bend
- 20 side raises
- 20 overhead press
- 20 Sumo squats
Walk/Run
Cot
When you can’t control what’s happening, challenge yourself to control the way you respond to what’s happening. That’s where your power is!
Life is short. Cut out negativity, forget gossip, say goodbye to people who don’t care. Spend time with people who are always there.