01/14/2021 - the_mud_room - Date with a Weight and One Angry Bird!

AO: The M.U.D room

When: 01/14/2021

QIC: Chief


Number of Pax: 12

Number of FNGS: 1

Pax Names:

Flip Flops
Sonic Boom


Brisk cold weather didn’t stop 12 of us from workout mostly arms with the special, “Date with a plate”

Today was National Rubber Ducky day so I picked out with a “One Angry bird” workout at the end.

Music – 80s Hair bands

The thang:

Date with a Weight:  Each were 45 seconds with 10 seconds rest.  The point was to hit your lifting point with the weight in different spots (somewhat similar to the Around the World idea).  Four combos where the last one is a bit of a cool down stretch for the arms.  

Combo 1 

Every “day” press  – press forward, backward, to the left, to the right, reaching for the chips…(45 seconds) 

Lateral Raise- every time your raise your arms, go a different way (45 s) 

Box Push up then a regular push up (45 s) 

Inchworm Planks (45 s) 

10 Jumping Jacks 


Combo 2: 

Ground to Overhead sit ups with weight
Russian Twists
Goblet Squats
Overhead Lunges 

10 Windmills

Combo 3: 

Bent over fly – same thing – hit a different spot 

Multipush ups – think of every push up you can do – and do it (Diamond, pike, etc) 

Plank drop – Plank then drop at your own speed 

Wide Plank – legs opened wide – shoulder out 

 10 lunges

Combo 4 – Date is over.  Drop that weight! 

Angry Bird wind down 

Arm Circles (20 Seconds front/20 seconds backwards) 

Bicep extensions (touch your shoulders, extend out) 

Scissor Chops/Arm Scissors 

Shoulder Taps/Chest extensions (prepare for those hugs) 

COT:  We can choose to be positive or negative.  We are allowed to let people express their negative thoughts but we have choice not to keep them in our hearts.  Positivity is a choice.  We can choose to not take the negative into ourselves.  During these times of shortages of vaccines and the waiting, keep putting the positive out.


We welcomed a new bird to our flock, “Songbird”



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