09/02/2020 - the_mud_room - Disco L-R-C

AO: The M.U.D room

When: 09/02/2020

QIC: Titanium


Number of Pax: 10

Number of FNGS: 0

Pax Names:

Uhaul, Sonic Boom, Fast Feet, Signs, Tex, Flip Flops, Hops, Queso, Buzz, Titanium


What a humid morning!  But sweating is good for the pores, right?!  We welcomed our FiA sister, Uhaul, from Kansas.  She’s moving to the area next month – looking forward to having her join the crew!

We had the disco tunes going and a L-R-C workout (or L-C-R) on the green.  Set up mats at one side and weights at the other.  The plan was to do 20 reps of an exercise on one side, travel through the green, and on the other side do 20 reps of another exercise, travel back…rinse and repeat for the duration of a song.  Then move on to the next pair and travel mode.  Queso is our resident paparazzi and captured special moments – thought my form looked better than it actually does.  Hmmm.  I need to take pointers from Fast Feet who demonstrates great form for the rest of us/me!

After a quick warm up (doesn’t take much on days like today), we started off strong with only a smattering of mumble chatter – you know who you are, Hops!  As usual, Sonic Boom was on the advance team – she’s a beast!  Buzz showed her generosity by sharing her heavier weights with Uhaul (why didn’t I think of that?)!  And was in the middle of chatter down at the end including Signs and Flip Flops.  How did they still have breath after all of the bear crawls?!  And Tex brought the cheerful attitude this morning – makes our workouts much more fun!

Working out with these pax makes my day that much better!

The Thang:

20 reps unless otherwise noted; of course, we had to shave off some at the end to get through.  Accidentally left out the breaks for a lap and 10 burpees – sorry, but you’re welcome!

Incline Merkins – 10Lt. DanDecline Merkins – 10It’s Rainin’ Men
Leg LiftsLt. DanSL DeadliftStayin’ Alive
Jump Squat (touch ground)Lt. DanSquat ThrustersWe Are Family
Run Lap  Knock on Wood
Tricep DipsBear CrawlSkull CrushersSuper Freak
Gas PumpersBear CrawlSide BendsTurn the Beat Around
Hip Bridge Leg ExtensionBear CrawlGoblet Squat PulseBrick House
10 Burpees  You Dropped a Bomb on Me
Plank JacksSide ShuffleCurl to WingDancing Queen
Jane Fonda (side plank lift)Side ShuffleUpright RowsHot Stuff
Windshield WipersSide ShuffleMonkey HumpersLadies Night


From Psalm 19 in The Message translation

Clean the slate, God, so we can start the day fresh!
Keep me from stupid sins,
from thinking I can take over your work;
Then I can start this day sun-washed,
scrubbed clean of the grime of sin.


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