01/21/2022 - the_mud_room - “Celebrate Friday” 3 minute AMRAP
AO: The M.U.D room
When: 01/21/2022
QIC: U-Haul
PAX:
Number of Pax: 11
Number of FNGS: 0
Pax Names:
Five Star, Titanium, Flip Flops, Signs, M&M, Graphite, Whiskers, Zookeeper, Zumbo, Miyagi
BackBlast:
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!!!
Warmup:
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
Burpee
Weighted Russian Twist
Round 2
Mat Taps
inch worm
Round 3
Rocket squats
Flutter kicks
Round 4
Weighted shoulder press
Zebras
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
Superman’s
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.
Pictures:
