10/06/2023 - the_mud_room - 17!!
AO: The M.U.D room
When: 10/06/2023
QIC: Songbird
PAX:
Number of Pax: 4
Number of FNGS: 0
Pax Names:
Tex, Miyagi, Queso, Songbird
BackBlast:
My oldest daughter just turned 17 yesterday, so I made this beatdown based on 17s, using an ABBA playlist because of Dancing Queen😄👑
First we stretched as I shared the intro/disclaimer, then Warm-ups in cadence:
(17 reps total)
5 windmills
5 slow hi-knees
5 slow butt kicks
2 Jumping jacks
The Thang:
17 exercises, 17x each:
17 hammer curls
17 tricep curls
17 shoulder press
17 standing rows
17 bent-over rows
Run/walk around the green
17 pendulum squats
17 R lunges (fwd/back)
17 L lunges (fwd/back)
17 R side lunges
17 L side lunges
17 calf raises
Run/walk around the green
Repeated some of the arm and leg exercises from above
Run/walk around the green
17 LBC
17 Russian twists (L/R)
17 glute bridges
17 reverse crunches
17 J-Los (L/R)
Run/walk around the green
Repeated the ab exercises from above
Run/walk around the green
Dancing Queen song routine:
Verse – sidesteps w. snaps
Buildup – slow spin w. spinning arms over head
Chorus 1 (“dancing queen”) – side lunge-step w. side-motion arms then gettin-jiggy-with-it dance, back and forth
Chorus 2 (“you can dance!”) – (dancing) skaters
Simple COT:
Keep dancing like queens (thru life), like you’re 17, every day!! Strong and joyful in every way🩷
