04/30/2022 - the_mud_room - Annie’s, Ankle Biters and all that Abs

AO: The M.U.D room

When: 04/30/2022

QIC: U-Haul


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Songbird, Cruiser, Honey Bear, Peachy, Miyagi, Buzz


The workouts that I went to this week were really leg heavy so I decided to focus most of this mornings workout on the Abs and Arms…. Well, that is, outside of a couple of short runs.  Here’s what we did.  

Warm up:  cherry pickers, butt kickers, michael Phelps, neck stretches

Run a long circle around Halcyon… Fast runners circle back repetitively so that no FIA is left behind and we stick together as a group.


That Thang:

Circuit workout with plenty of Annie’s and other abs.  Annie soundtrack playing in the background.

3 rounds of the following:

Annie’s (30 sec)

Ankle Biters (30 sec)

Bicycles (30 sec)

Tricep Extensions (30 sec)

LBC’s (30 sec)

Flies (30 sec)

Jane Fonda (30 sec)

Box Cutters (30 sec)

Annie’s (30 sec)

Heels to Heaven (30 sec)

Plank Up Downs (30 sec)

Dorees (30 sec)

Superman’s (30 sec)

Bicep Curls (30 sec)

American Pie Sit-ups  (30 sec)

Water Break (60 sec)


Short run down to the steps and back to work the legs one more time.

Nameorama, T’s and P’s (Thoughts and Prayers to keep in mind for each other this weekend), Photo, and Announcements.


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