05/16/2022 - the_mud_room - Boomerang Beatdown!

AO: The M.U.D room

When: 05/16/2022

QIC: Songbird


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Miyagi, Signs, Queso, Tex, Zookeeper, U-Haul, Songbird


We stretched, then warmed up together with 10 grass grabbers in cadence, 10 side reaches (L/R), some arm circles, and a walk/jog/run around the green one time.

The Thang (Boomerang):

We did 2 exercises at our mats (10 reps each), then we ran out to a different area of the Halcyon and did 1 (standing) exercise there (10 reps again), then ran back to the mats and repeated the pattern.

Here are the exercises:

10 push-ups

10 burpees

10 jumping jacks

10 mountain climbers (L/R)

10 hand-release push-ups

10 squats

10 plank shoulder taps (L/R)

10 knee-slap mtn climbers (L/R)

10 forward lunges (L/R)

10 tricep dips

10 Peter Parkers (L/R)

10 backward lunges (L/R)

10-sec plank

10-sec hollow hold

10 tuck jumps

10 sit-ups

10 leg raises

10 single-leg squats (per side)

10 bicycle crunches (L/R)

10 V-ups

10 calf raises

10 Supermans

10 Bird-dogs (L/R)

10 lateral lunges (L/R)

Then we did an “Arms burn-out” with weights, with just a couple leg exercise substitutions at the end😊:

10 bicep curls

10 tricep extensions

10 overhead presses

10 hammer curls

10 upright rows (10 pendulum squats L/R)

10 jello shooters (10 soldier kicks L/R)

We ended with a “Happy” song routine:

Verse – alternating front leg kick-ups, to the beat

Chorus – Russian twists with a clap on each side, to the beat

Bridge – plank shoulder taps, to the beat

We stretched it out while I shared my COT:

When I thought about a boomerang always coming back after going out, it made me think of somebody bouncing back, or recovering, after different seasons and circumstances – ie. falling but then getting back up, failing something but then trying again, being disappointed but then still choosing to love or hope or believe. We should know we can always choose to “bounce back”, because our God is faithful and is able to help us in all circumstances!

“Never give up – because He (God) never will!”  –Songbird 🙂


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