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

AO: The M.U.D room

When: 11/21/2022

QIC: Titanium

PAX:

Number of Pax: 6

Number of FNGS: 1

Pax Names:

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


BackBlast:

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)
Windmills
Toy Soldiers
4 Corners
10Upright rows
20Overhead press
30Squats
40Lunges
Ladder – every other line & back
10Pushups
20Smurf Jacks
30Mountain Climbers
40Plank 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 minPlank
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!

Pictures:

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