11/21/2022 - the_mud_room - 4 Corners and Ladder

AO: The M.U.D room

When: 11/21/2022

QIC: Titanium


Number of Pax: 6

Number of FNGS: 1

Pax Names:

Taz (FNG!), Challenger, Flip Flops, Zookeeper, Buzz, Titanium


Welcome to Taz our newest FNG!! Extra credit for starting on such a cold morning!

We started off on the green for a warm up (kind of in cadence) and then ran to the parking lot for some 4 corners and ladder fun.  Split up into 3 pairs of pax and started at different corners, then rotated around until every group had completed each one.

Then it was time for the ladder/suicides – run to the first lot line and perform the exercise, back to the start, run to the second, back to the start, rinse and repeat. We were pretty warmed up by the time we finished!

Headed back to the green for some Tabata work. Ran a lap to the stairs and back, did a 1 minute plank, and headed back to the lot for another round of the ladder. Finished up with every pax naming off their favorite(?) ab exercise.

Warm Up
Jumping Jacks
Arm Circles (forward then backward)
Toy Soldiers
4 Corners
10 Upright rows
20 Overhead press
30 Squats
40 Lunges
Ladder – every other line & back
10 Pushups
20 Smurf Jacks
30 Mountain Climbers
40 Plank Jacks
Plank for the 6
On the Green
45 sec: Flutterkick with weight overhead
Kettlebell swing
Glute Bridge
Russian Twist
Run a lap to stairs and back
1 min Plank
Ladder repeat
Round Robin Abs

COT: A thanksgiving challenge – think of difficult times in your life and the associated (eventual) blessing as a result. We don’t have to be thankful for the bad, but certainly thankful for the good that results out of the bad! Happy Thanksgiving!


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