03/17/2021 - the_mud_room - Full-Body Four-Leaf Clovers!

AO: The M.U.D room

When: 03/17/2021

QIC: Songbird


Number of Pax: 10

Number of FNGS: 0

Pax Names:

Buzz, Zumbo, Titanium, Signs, Miyagi, U-Haul, Broadway, Grateful, Queso, Songbird


My family is not Irish, but my kids love when I make everything green and they get to eat Lucky Charms (I serve it only at Christmas and St. Patrick’s Day)!😁 And we’re also all for remembering St. Patrick, who brought the good news of Jesus to the people of Ireland! So to celebrate today, we started off with some –

Leprechaun Warmups:

Quick stretches to ready our muscles, then – 

Leprechaun prances across the garage:


Hi-knee run

Butt kicks

Run with heel tap hops!



Worked every body part in 4-part rounds involving HIIT, weight training, and mat exercises. Each exercise 20sec on, 10sec off. For our workout sound today…Lindsey Stirling on electric violin put us in the Irish mood (in my opinion just much cooler-sounding than the traditional Irish jig music)😉

Optional adjustments:

One-up – Add jump or weights, etc

Ease-up – No jump, on knees etc


Cardio – Heart/lungs:

Jumping jacks


Star jumps

Tuck jumps


Mountain climbers

Spider-Man mountain climbers

Knee-slap mountain climbers




Forward lunges (SWITCH at 10sec)

Backward lunges (SWITCH at 10sec)

Side lunges



Football quick-feet shuffle

Squat side-kicks

Round-house kicks (I had Signs demo for us👍🏼)

Calf raises


Squats  (add jump/weights)

Sumo squats  (add jump/weights)

Single-leg runner’s squats  (add hop/SWITCH LEGS at 10sec)

Single-leg squats with one leg out (SWITCH LEGS at 10sec)


(On all fours -)
Leg back/leg out  (SWITCH LEGS at 10sec)

Fire hydrants  (SWITCH LEGS at 10sec)

Leg pump-ups   (SWITCH LEGS at 10sec)

Leg rainbows (SWITCH LEGS at 10sec)


Leg raises on side  (SWITCH LEGS at 10sec)

Leg circles on side  (SWITCH LEGS at 10sec)

Bent leg raises on side (SWITCH LEGS at 10sec)

Leg rainbows on side (SWITCH LEGS at 10sec)




Carolina dry docs (downward dog push-ups)

Wide-arm push-ups

Spider-Man push-ups


(With weights -)
Bicep curls

Shoulder press

Bench press on back

Bent-arm chest press on back


Tricep curls behind the back

Tricep extensions

Straight-outs (lifting weights to the front and to the sides)

Chicken wings (raising elbows while holding weights)



Hand-release push-ups (let go of hands and feet each time you get down to the floor)

Off-the-floors (lay on stomach and raise bent arms off the floor over and over)

Superman (straight arms and legs off the floor over and over)

Swimmers (alternate raising opposite arm and leg off the floor)


Superman while holding weight in front of you

Standing deadlifts

Standing Reverse flys

Row lifts (SWITCH ARMS at 10sec)


Palm planks – (add shoulder taps)

Elbow planks – (add buzz saw)

Hip dips

2 Plank jacks/2 Shoulder taps


Bicycle crunches



Russian twists (add weight)


Butterfly kicks

Leg raises


Row crunches

For our Cooldown, we stretched it out while I shared –

The COT:

Leprechauns and shamrocks may be considered lucky, but with the Lord we don’t need any luck💕 In His Word He tells us in Proverbs 3:6-7, “Trust in the Lord with all your heart and lean not on your own understanding. In all your ways acknowledge Him, and He will make your paths straight.” God is sovereign, faithful, and GOOD, so we can fully trust Him to watch over us, lead us, and take care of us if we let Him! So may we, this day and every day, look to Him, lean on Him, and trust Him💜

Blessings y’all, see you again soon!


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