04/02/2021 - the_mud_room - 4 Corners + FiA Fun!

AO: The M.U.D room

When: 04/02/2021

QIC: Queso


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Uhaul, Zumbo, Sonic Boom, Honey Bear, Queso


Brrrrrr! It was a cold one this morning! Good thing this Q was designed to keep the PAX moving.

Warm-up: Run/walk to stairs, up/down stairs, run/walk to end of sidewalk and back to turf

We set up on the green with our mats in a circle, and had 4 cones placed around the green, with another line of 10 cones set up in the longer pathway. Here’s what went down:


4 corners x 2

Corner 1: 10 froggers

Corner 2: 20 pendulum squats 

Corner 3: 30 shoulder taps

Corner 4: 40 calf raises

Plank for PAX then we did a round of Grab Bag of Abs. I pulled 4 ab exercises out each round and did each for 30 seconds back to back. Here were the papers placed in the bag:

Grab Bag Abs
-Russian twists
-flutter kicks
-scissor kicks
-heels to heaven
-reverse crunch
-raggedy Anne’s
-ankle biters
-dying cockroach
-Macarena plank
-Peter parkers 

After 2 rounds of both the 4 Corners and the Grab Bag of Abs, we moved onto a Timed Coveyer Belt.  There were 10 cones set up in a row, about 8 feet apart, each labeled with a different exercise. We did 10 minutes of 30 second interval exercises. When the buzzer rang, we shifted down the conveyer belt to the next exercise. If there were no more cones when you shifted, you ran all the way back to the beginning and started over on the conveyer belt. We did:

  • monkey humpers
  • Jumping Jacks 
  • Tricep ext (1 weight) 
  • Lunge pulse R
  • Lunge pulse L
  • Alt Curl press (1 weight)
  • Imperial walkers 
  • Plank side walk 
  • Sumo squats
  • Mt climbers 

Overall, a great workout! Got about 2 miles in throughout all the activities and then enjoyed some coffee, tea, and cake for CofFiA (yes, Zumbo brought her famous tea AND another cake!).

COT: “Father, forgive them, for they do not know what they are doing.” Luke 23:34
It’s the season of cleansing and forgiveness…what (or who) do you need to let go of and forgive? Forgiveness sometimes isn’t just for the other person, but for you. It releases you from a prison of bitterness, hurt, pain, and disconnect. Allow yourself to forgive and move in the direction of healing.


Leave a Reply