11/06/2023 - the_mud_room - 42nd Bday Dance Party Beatdown!

AO: The M.U.D room

When: 11/06/2023

QIC: Songbird


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Flip Flops, Tex, Kiwi, 4K, Titanium, Songbird


Today we celebrated my 42nd bday early (it’s on Wed)🎉 Doing 42 of everything (or sets of 20/22s!), with bday songs, some dancing involved, and then plus since I was born in the 80s, some 80s music as well!

First we stretched out during the intro/disclaimer:

  1. Squat to fold
  2. Warrior 3 to gate swing
  3. Side lunge reach over
  4. Lunge to half split
  5. Worlds greatest stretch
  6. Cat cow
  7. Childs pose
  8. Downwards dog to upwards dog
  9. 90/90s


YMCA! (Slow hi-knees during verses, jumping jacks during words in chorus besides YMCA)

The Thang:

42 Mountain climbers (single count!)

20 Pendulum squats (single count!)

22 Calf raises

20 Single-leg runner’s squats  (10 on each side)

22 Single-leg squats with one leg out (11 on each side)

Dance party break! – C’mon Ride The Train (portion)

42 Bicep curls

20 Shoulder press

22 Tricep curls behind the back

20 bent-over Rows

22 Standing Reverse flys

Dance party break! – Gangnam style (portion)

20 Standing deadlifts

22 bird-dogs (11 on each side)

20 High plank shoulder taps (single count!)

22 Low plank buzz saws (single count!)

42 J-Los (single count!)

Dance party break! – Cotton Eye Joe (portion)

Abs Song routine:

Footloose (Reverse crunches during verses, Slow bicycles to the beat during chorus!)

Repeated some of the dance break routines..

Stretch/cooldown (same as starting stretches) during COT:

With every passing year, I see how fast time flies…don’t waste a day! Walk out your purpose with joy, power, and faith in God!


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