09/08/2021 - the_mud_room - FiA Alpha 4th Birthday Celebration!

AO: The M.U.D room

When: 09/08/2021

QIC: Titanium


Number of Pax: 10

Number of FNGS: 1

Pax Names:

Natya (FNG), Boxer, Graphite, Miyagi, Sweet Treat, Breezy, Uhaul, Caligirl, Flip Flops, Titanium


We were a day early celebrating FiA Alpha’s 4th birthday, but it’s a birthday season, not a day, right?!  And even though it was soggy, we spread out on opposite sides of the green with mats lengthwise for more room in the middle.  Everyone received 2 plastic plates and we were ready with our birthday songs.

For the songs with the word “birthday” in it, we stopped the exercises and did something special for each time the word was sung.  Every other song was a birthday song…  The favorite was the Kettlebell Swing with Murder Bunnies for “birthday”.  F3 does Murder Bunnies with concrete blocks, but we stacked the foam blocks for our version!!  For these, you reach out and put your blocks down far in front of you, keeping your hands on the blocks, and then hop your feet up to your blocks.  Keep going and you get Murder Bunnies.  Maybe next time we’ll use some weight…or maybe not!

The alternate songs were done in pairs with the pax across from each other on the green.  One would do 17 of the “counting” exercise (denoted by **) while the other did another exercise.  All of these were with the plates on hands or feet.  (We didn’t get to the last song, but I included it in case you want to try at home)

Celebration04:58WARM UP
Good MorningCross JacksArms & feet cross in front
High KneesLeg SwingsSwing in front
Imperial WalkersSquat & Reach Up
Birthday (Beatles)02:43BIRTHDAY SONGLunge / Froggers
Alpha02:43PLATESPush Ups – Single hand slide (Kneeling)
**Jack Knife – pull bent knees under body (Tuck)
Birthday (Katy Perry)03:35BIRTHDAY SONGTricep Dips or Extensions / Mountain Climbers
Celebrate03:12PLATESSlide single foot out and back into glute bridge
**Curtsy Lunge – swing leg around to curtsy lunge
Birthday (Gomez)03:20BIRTHDAY SONGKettlebell Swing / Murder Bunnies
Party In the USA03:22PLATESAlligator Walk – walk hands forward/backward
**Jumping Jacks
Birthday (Somi)03:05BIRTHDAY SONGSit Ups / Russian Twists
Celebrate03:17PLATESCircles – both feet out & around
**Sumo Squat / Jump In
Too Bad on Your Birthday03:11BIRTHDAY SONGSit Ups / Russian Twists
Party04:08PLATESReverse Lunge to Forward Lunge
**Pike – pull feet in and butt up


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