11/06/2023 - the_mud_room - 42nd Bday Dance Party Beatdown!
AO: The M.U.D room
When: 11/06/2023
QIC: Songbird
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Flip Flops, Tex, Kiwi, 4K, Titanium, Songbird
BackBlast:
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:
- Squat to fold
- Warrior 3 to gate swing
- Side lunge reach over
- Lunge to half split
- Worlds greatest stretch
- Cat cow
- Childs pose
- Downwards dog to upwards dog
- 90/90s
Warmup:
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!
