05/12/2023 - the_mud_room - Bag It Up!
AO: The M.U.D room
When: 05/12/2023
QIC: Titanium
PAX:
Number of Pax: 11
Number of FNGS: 3
Pax Names:
Cruiser, Tex, Thriller, Zookeeper, Tigger (FNG), Emoji, Visionary (FNG), Miyagi, Rerun, Walkabout (FNG), Titanium
BackBlast:
The boyfriends made it back for a Friday workout! And there were 4 new pax who got to meet them for the first time – score!
Rerun brought her daughter, Walkabout, who graduates this weekend from Tech (big congrats!), Emoji had been to FiA in Charlotte with her sister/sister-in-law (?) and brought her daughter (Tigger) and coworker (Visionary). It was so much fun to meet new friends!
After having to reroute to the parking deck because of the last minute rain, we circled up and started with the “Best Stretch for Your Body” – 1) touch your right foot forward, then hug your right knee tight to your chest, 2) move down to a Runner’s Lunge, 3) open up to an overhead reach with your left arm raised, 4) rock back and stretch the hamstrings of your front leg. Switch sides. Rinse and repeat for a few reps.
The Thang:
| Warm Up | Jedi Jacks | Regular – Seal – Soldier – Star – Plank | ||
| Mat | Circle up | |||
| 1:4 – 4:16 | War Hammers | 1 Chest Press to 4 Russian Twists | ||
| 1st Stop | Parking Lot | |||
| 20 | Squats | 20 | Derkins | |
| 15 | Squats | 15 | Derkins | |
| 10 | Squats | 10 | Derkins | |
| 5 | Squats | 5 | Derkins | |
| 2nd Stop | Curb | |||
| Calf Raises | 20 Up | 20 Down | ||
| 3rd Stop | Circle up | |||
| Cusack | Pax performs 10 curls around circle until all pax have curled | |||
| 4th Stop | Circle up | |||
| 20 | Squats | 20 | Derkins | |
| 15 | Squats | 15 | Derkins | |
| 10 | Squats | 10 | Derkins | |
| 5 | Squats | 5 | Derkins | |
| 5th Stop | Line up | |||
| Pull Bag Through to Neighbor | ||||
I have to admit the last exercise did NOT work as planned in my head…and we tried it twice! Guess I’ll have to work the kinks out on that one, but it doesn’t mean that you’ll never see it again…
Ran out of time and had to name 3 FNGs, so we stretched while finding out about them – fun times!
COT:
And God will generously provide all you need. Then you will always have everything you need and plenty left over to share with others. – 2 Corinthians 9:8
