08/19/2021 - the_mud_room - Back-to-School Time!

AO: The M.U.D room

When: 08/19/2021

QIC: Songbird


Number of Pax: 16

Number of FNGS: 0

Pax Names:

Dr. Phil, 5 Star, Breezy, Tex, Titanium, Picante, 5G, Signs, Swan Lake, Broadway, Flip Flops, Nemo, Sweet Treat, Graphite, Miyagi, Songbird


As our kiddos have all recently returned to school, and the fact that I am a teacher myself, we FiA women went “back to school” today with a school-themed Q! The music I used was from the TV show, High School Musical: The Musical: The Series – a show my kids and I have been enjoying recently, with high schoolers who sing and have petty drama 🙂

We started with Intro/Stretching/Warmups:

  • Arm circles (small/large forward, small/large backward)
  • Stretch arm across, switch
  • Stretch arm back for triceps, switch
  • Arm up, lean to the side, switch
  • Twist at the hips, hands on hips
  • Quads – hold ankle, switch
  • Hamstrings – 1 leg out, lean back
  • Calves – 1 leg out, lean forward, switch
  • “Copying notes”: Everyone did windmills (then halfway changed to calf raises), while we passed around 5 jumping jacks
  • Ran/walked around the green

The Thang:

We then proceeded to “switch classes” between different areas of the green, boardwalk, and the Thousand Hills parking lot.

We started with MATH class, by making 10s with pairs of exercises on our mats:

  • 1 burpee + 9 floor tricep dips
  • 2 Merkins (push-ups) + 8 mountain climbers (L/R is one)
  • 3 BGSs + 7 LBCs
  • 4 speed skaters + 6 Raggedy Anns
  • 5 scissor jacks + 5 plank jacks

Then we ran/walked around the green again to get to the boardwalk side for HISTORY class, learning about “wars”:

  • Toy Soldiers, started at one side of boardwalk and wrapped around to the shorter wall
  • AMRAP (“as many reps as possible,” until I said stop) Military Step-ups, along short wall
  • AMRAP Soldier jacks back at mats

We ran/walked around the green again to get to the other side of the green where our weights were, for SPANISH class. We counted our reps in Spanish!

  • 10 Bicep curls
  • 10 Tricep curls
  • 10 Overhead press
  • 10 Reverse flys

We ran/walked around the green again to get back to our mats, for SCIENCE class, where we learned about animals:

  • AMRAP Seal jacks
  • AMRAP Monkey humpers
  • AMRAP Kangaroos (4 high knees, squat down and touch the ground)
  • AMRAP Donkey kicks (L/R is one)
  • AMRAP Narwhals
  • AMRAP Crunchy Frogs

Next was PE, starting with Cross-country/Track, by running to the Thousand Hills parking lot:

  • Dribbling imaginary soccer balls, weaving thru cones
  • Basketball shots, 10 each side
  • 10 Volleyball squats
  • Cheerleading: 10 Star jumps
  • One more run in a circle (to pick up the cones)

Finally we ran back to our mats to finish the day with ENGLISH class, doing some ab exercises:

  • On your back, Spell out your whole name with your raised legs stuck together
  • AMRAP Making exclamation points: leg-raise, then dot the exclamation point with a  sky-kick, lower legs down, then repeat
  • AMRAP “Erasing the board,” with legs raised low, crossing horizontally back and forth

We finished up with Stretching/Cooldown:

  • Child’s pose
  • Arm across, switch
  • Arm back Triceps, switch
  • Arm up, lean to the side, switch
  • Twist at the hips, elbows out
  • Quads – hold ankle, switch
  • Hamstrings – 1 leg out, lean back
  • Calves – 1 leg out, lean forward, switch
  • Sunbursts w. Breathing


Since we were back to school today, the COT was about learning!

And I’m a Christian so it was from the Bible –

Proverbs 9:9

       Give instruction to a wise man, and he will be still wiser;

        teach a righteous man, and he will increase in learning.

The message was: Be a life-long learner – always learning and willing to learn…in life, character, academics, sports, skills, God, the Bible, and people! So let’s keep stretching and keep growing, we’re never done, we’ve never “arrived”!

We did Name-o-Rama, then Announcements:

  • Weekly Wed CofFiA at Thousand Hills today, following workout
  • New AO: Bootcamp workouts at Sharon Springs Park, Wednesdays 6:00-6:45am, starting Sept 1! (Pre run at 5:30)

Snapped our group photo and selfie, then few of us headed to Thousand Hills – 5G, Swan Lake, Miyagi, and myself stayed to chat, love me some FiA ladies!!!!


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