12/15/2023 - the_mud_room - 12 Days of Christmas beatdown
AO: The M.U.D room
When: 12/15/2023
QIC: Songbird
PAX:
Number of Pax: 8
Number of FNGS: 0
Pax Names:
Chameleon, Miyagi, 4K, Kiwi, Titanium, Tex, Zumbo, Songbird
BackBlast:
Intro/Disclaimer
Stretching/Warmups:
- Squat to fold
- Side lunge reach over
- Lunge to half split
- Worlds greatest stretch
- Cat cow
- Childs pose
- Downwards dog to upwards dog
- 90/90s
The Thang:
12 Days of Christmas Ladder (1; 2,1; 3,2,1; 4,3,2,1 etc)
1 lap around the green
2 burpees
3 jump squats
4 side lunges (L/R is 1)
5 reverse lunges (L/R is 1)
6 forward lunges (L/R is 1)
7 standing reverse flys
8 upright rows
9 bent-over rows
10 overhead presses
11 tricep curls/dips/kick-backs
12 hammer curlsi
Ab exercises:
12 bird-dogs (6 per side)
12 J-Los (L/R is 1)
12 Russian twists (L/R is 1)
12 American Pies
12 Unicycles
12 Bicycles
Stretching/cool-down:
- Childs pose
- Cat cow
- Downwards dog to upwards dog
- Worlds greatest stretch
- Lunge to half split
- Side lunge reach over
- Squat to fold
COT:
Christmas is a miracle, the Son of God come from heaven, Savior of the world, being born to a virgin girl…let us believe for more miracles this Christmas season, for ourselves and for those around us, whatever it might be!!
