08/17/2020 - the_mud_room - Gonna Fly Now – Olympic Spirit

AO: The M.U.D room

When: 08/17/2020

QIC: Sonic Boom


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Hops, Queso, Buzz, Flip Flops, Titanium


We kicked off #FiAOlympics2020 in style with our red, white, and blue on! For this workout, I recycled a 4th of July routine, but added a FiA twist to it, of course.

All my PAX kept me on my toes and the energy was flowing, especially Hops, who had to keep me honest about doing all the burpees! So grateful to Queso for capturing all the social vibes, too.


After a quick warm up, we performed 3 sets of the below, alternating between 14 reps (because FiA is now currently in 14 states) of one move, followed by 60 seconds (because there are 60+ AOs across the nation each week) of the next, with 3 burpees in between each round:
14 Reps:                        60 Seconds:
Push-ups                      Glute complex (donkey kick, hydrant, cross tap)
Overhead presses       Forward lunge with rotation
Renegade rows           Mountain climbers
*Don’t forget 3 burpees between each set*

For the second set, we did a round of 45 seconds each of the following: weighted side bends – left side, weighted side bends – right side, hammer curl & l-fly combo, 8 x 8 calf raises & jumping split lunge, triceps extension & deadlift combo, wall sit, balance rows (switch leg at half)

For the final set, we did a relay, red rover style – we took turns picking the “red rover,” who did Dan Taylor form one end of the green to the other while the rest of us did the following (changed moves with each different “red rover” PAX): Peter Parker, prisoner squats, J. Los, ankle biters, chest flies, boat canoe


While PAX stretched it out, I told them about the message from church on Sunday, which was on James 5:13-15 – my takeaway from those verses for the day was that community is important now & always has been and I am so thankful that FiA Alpha is my community.


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