03/05/2021 - the_mud_room - Harmony, Peace, & Burpees

AO: The M.U.D room

When: 03/05/2021

QIC: Sonic Boom


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Broadway, Flip Flops, U-Haul, Buzz, Titanium, Signs


This was an oldie but goodie work out, and the faithful who showed up definitely showed out! Yay for Friday!

Warm Up: Jumping Jacks, Imperial Walkers, Drops, High Knees, Rear Kickers

The Thang

Supersets & Minutes

  • 3 Sets: 10 Curls/15 Triceps Extensions (Titanium staying strong with her 12 lb wights!!)
  • 60s Crunches (do at least 33 for our March Challenge)
  • 3 Sets: 15 Squats/20 Glute Bridges
  • 60s Plank (lots of straight A-plus planks all around!)
  • 3 Sets: 20 Chest Presses/15 Chest Flies
  • 60s Wall Sit/Chair Pose
  • 3 Sets: 15 Deadlifts/10 Lunges (per leg)
  • 60s V-Sit/Hundreds (Signs always showing off her strong abs with the V-Sit move!)

30/10 Cardio HIIT 3x Thru

  • Jump Squats
  • Burpees
  • Mountain Climbers
  • Shoulder Taps
  • Monkey Humpers

Abs – 20 Reps Each

  • Russian Twists
  • Boat Canoe
  • Macarena Plank
  • Reverse Crunches


CoT & Name-O-Rama

We used CliftonStrengths at my old job as a team building tool – one can only put so much stock into it, but one of my top themes is “harmony.” I really enjoy silence and solitude, but others bring me peace, too, and God reminded me recently of one of my favorite verses from Romans 12:18: “If it is possible, as far as it depends on you, live at peace with everyone.” FiA has been and continues to be a great source of peace in my life, and my hope for all of you is for a peaceful Friday leading into a restorative weekend. Thanks for helping me kick it off!