08/07/2023 - the_mud_room - 30 Second Shred (Ha-Ha)
AO: The M.U.D room
When: 08/07/2023
QIC: Titanium
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Flip Flops, Zookeeper, Buzz, Graphite, Tex, Titanium
BackBlast:
Decided to use one of my husband’s (Ha-Ha) F3 beatdowns. Sure to be lots of fun! What he didn’t tell me beforehand was that they did not complete all 3 cycles. I wondered why we only got through the first 2 cycles and couldn’t do the math to make all 3 doable in 45 minutes with a warmup and cooldown…joke was on me…ha-ha!
First pass through a cycle was not terrible. Second pass was not fun. Third pass was not enjoyable – at all!
The Thang:
| 30 Second Shred (Ha-Ha) |
| 30 seconds per exercise with 20 seconds in between |
| 3 reps per Cycle |
| Cycle#1: 30 seconds for each exercise |
| 1. Bear crawl |
| 2. Bodyweight step-up (left leg) |
| 3. Merkin (Diamond, normal, Wide) |
| 4. Bodyweight step-up (right leg) |
| 5. Single-leg hip thrust (left) |
| 6. Mountain climber |
| 7. Single-leg hip thrust (right) |
| Cycle#2: 30 seconds for each exercise |
| 1. Plank |
| 2. Squat |
| 3. Jump squat |
| 4. Superman pullup |
| 5. Lunge (left leg) |
| 6. Lunge (right leg) |
| Cycle#3: 30 seconds for each exercise |
| 1. Merkin |
| 2. Rear-foot elevated split squat (left) |
| 3. Rear-foot elevated split squat (right) |
| 4. Squat iso hold (squat hold 30 sec) |
| 5. Reverse crunch |
