04/16/2021 - the_mud_room - 4:45/4 Corners

BackBlast:

Broadway here… and I have a confession… I meant to say this morning that the workout was largely stolen from FiA Highland Creek with just a couple of changes (because what is a Moroccan Dance Party???). I was super glad to lead my fellow FiA’s but cannot take credit for its conception. Whew… I feel lighter already just having gotten that off my chest. 😉

Warmup: 10 cherry pickers in cadence, 10 arm circles each way, 10 rocket squats in cadence, run/walk 1 lap

The Thang: We had 5 stations – 4 corners and the middle – and the pattern went ‘middle, corner, corner, middle, corner corner, middle.’ The corners were a free-for-all as long as all 4 were completed.

Middle: plank, Russian twist, glute bridge, fire hydrant, ankle biters

Corner 1: bicep curls, overhead press, tricep ext, deadlift, upright rows

Corner 2: monkey humpers, windmills, lunges, toy soldiers, squats

Corner 3: calf raises, curtsey lunges, step-ups, wall sit/chair pose, sumo squats

Corner 4: jumping jacks, high knees, butt kickers, jump shots, plank jacks

We did 45 seconds of each move with 15 seconds of rest in between. On our final trip to the middle, we had JUST enough time to plank before heading into our COT and naming of TWO FNG’s.

COT: Though the fig tree should not blossom, nor fruit be on the vines, the produce of the olive fail and the fields yield no food, the flock be cut off from the fold and there be no herd in the stalls, yet I will rejoice in the LORD; I will take joy in the God of my salvation. God, the Lord, is my strength; he makes my feet like the deer’s; he makes me tread on my high places. ~Habakkuk 3:17-19

Name-o-Rama: Welcome to Chameleon (Miyagi’s daughter) and Mid Mod!