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 | ||
| 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!
