09/15/2021 - the_mud_room - Glutes and Ladders

AO: The M.U.D room

When: 09/15/2021

QIC: Broadway


Number of Pax: 12

Number of FNGS: 0

Pax Names:

Signs, Miyagi, Natya, Titanium, Sweet Treat, Broadway, Boxer, 5G, Breezy, Flip Flops, Nemo, Bollywood


Warmup – roll head, roll shoulders, arm circles, 10 rocket squats, 10 rocket toe touches, runners did 1 big lap and walkers went to the stairs and up/down 3x


We started with a glute routine from the internet (the hub of the knowledge of all things). With our feet elevated on a chair, we did 12 ‘marches’ (left leg, right leg), 20 glute bridges, 12 narwhals each leg, ‘air running’ like an elevated glute bridge with a bicycle leg 1 at a time, and a 15 second bridge x3

Up next was an uncharacteristic choice for this Q… a LADDER! I guess I was channeling Queso… ; )

5 Burpees
10 Surrenders
15 Arnold Press
20 Shoulder Taps LR=1
25 Jump Squats
30 Hammer Curls
35 Walking Lunges L=1, R=1
40 Tricep Ext.
45 Door Knobs
50 Step-ups
60 second plank
50 Jumping Jacks
45 Calf Raises
40 Tricep Kickbacks
35 Weighted sidebend
30 Jello shots L=1, R=1
25 LBC
20 Bicycle
15 Boat Canoe
10 Hip Dips
5 Up/down plank

COT: The Auburn University Creed

I believe that this is a practical world and that I can count only on what I earn. Therefore, I believe in work, hard work.

I believe in education, which gives me the knowledge to work wisely and trains my mind and my hands to work skillfully.

I believe in honesty and truthfulness, without which I cannot win the respect and confidence of my fellow men.

I believe in a sound mind, in a sound body and a spirit that is not afraid, and in clean sports that develop these qualities.

I believe in obedience to law because it protects the rights of all.

I believe in the human touch, which cultivates sympathy with my fellow men and mutual helpfulness and brings happiness for all.

I believe in my Country, because it is a land of freedom and because it is my own home, and that I can best serve my country by ‘doing justly, loving mercy, and walking humbly with my God.’

(And because Auburn men and women believe in these things, I believe in Auburn and love it.)
George Petrie (1943)



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