08/07/2023 - the_mud_room - 30 Second Shred (Ha-Ha)

AO: The M.U.D room

When: 08/07/2023

QIC: Titanium


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Flip Flops, Zookeeper, Buzz, Graphite, Tex, Titanium


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



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