01/21/2022 - the_mud_room - “Celebrate Friday” 3 minute AMRAP

AO: The M.U.D room

When: 01/21/2022

QIC: U-Haul


Number of Pax: 11

Number of FNGS: 0

Pax Names:

Five Star, Titanium, Flip Flops, Signs, M&M, Graphite, Whiskers, Zookeeper, Zumbo, Miyagi


Ya’ll!  It was cold outside this morning and there was a threat of some freezing rain between 5 and 6am so we moved it into the parking garage.  Once we started working, we seriously warmed up.  Even Signs took off her jacket today.  It helped to play the FIA Nation 9 year celebration playlist.  We used it to celebrate Friday today!!!


Travel Imperial walkers, back in a side shuffle

Travel Imperial Walkers, back in a side shuffle -opposite

Butt kickers

Walk/ run the loop

That Thang:

Tabata workout – 3 minutes AMRAP – 20 sec work 10 sec rest


Round 1


Weighted Russian Twist


Round 2

Mat Taps

inch worm


Round 3

Rocket squats

Flutter kicks


Round 4

Weighted shoulder press



Round 5

Curtesy lunge with bicep curl

Sparky crabs


Round 6

Mountain climbers

Weighted Deadbugs- crunch your elbows to your knees


Round 7

Tricep of choice

Drops- Standing position 1. Right hand to left high knee 2. Left hand to right high knee 3. Bring left foot up slap with right hand. 4. Bring right foot up slap with left hand 5. Squat  (That is one rep) Knee, Knee, foot, foot, squat. These can be done as a quick routine or slowly “walking it out”


Round 8

Plank (We decided to just knock out 1 min and 50 sec straight before taking our 10 second rest)

Al Gore (Held this pose for the last minute of this 3 minute cycle)


Round 9

Boy Band

Squat hammer press


Round 10

American pie sit ups


COT today was a quote from “Extreme Ownership, How US Navy Seals Lead and Win” By Jocko Willink and Leif Bobin

The moment the alarm goes off is the first test; it sets the tone for the rest of the day.  The test is not a complex one: when the alarm goes off, do you get up and out of bed, or do you lie there in comfort and fall back asleep?  If you have the discipline to get out of bed, you win – you pass the test.  If you are mentally weak for that moment and you let that weakness keep you in bed, you fail.  Though it seems small, that weakness translates to more significant decisions.  But if you exercise discipline, that too translates to more substantial elements of your life.”

Ladies, we won today.  Thanks for getting out of bed and joining me!

Nameorama and picture to finish.



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