02/24/2021 - the_mud_room - Hit Parade Wednesday

AO: The M.U.D room

When: 02/24/2021

QIC: Sonic Boom


Number of Pax: 15

Number of FNGS: 0

Pax Names:

Songbird, Keratin, Flip Flops, Tex, U-Haul, Titanium, Broadway, Grateful, Signs, Phoenix, Buzz, Miyagi, Zumbo, Sashimi


Wow, 15 pax! They kept me on my toes, and we kept the momentum up as the weather starts to warm and spirits are high! Starting Wednesday off right with the following –

Warm Up ~

  • Overhead reach
  • Arm circles
  • Good mornings
  • Feet wide, center, right, left, hang
  • Pendulums
  • Jumping Jacks


 Time to wake up: 2 rounds, 50/10 Tabata

  • Weighted side bends – R
  • Weighted side bends – L
  • Double weighted rows – R
  • Double weighted rows – L
  • Triceps extension
  • Upright rows
  • Wall sit/chair pose
  • Balance reverse fly – R/Balance Deadlift
  • Balance reverse fly – /Balance Deadlift

Living our best life relay – each person had the chance to run around the green while others cycled through the below:

  • Plie squats
  • Plank
  • Chest flies
  • Zebras
  • Superman
  • Banana or Boat/Canoe
  • climbers x 4/Bicep curls x 4
  • Alternating hip dips (J.Los)
  • Alternating bird dog
  • Russian Twists

Final Countdown: 2 rounds: 25, 10 reps

  • Push-ups
  • Prisoner squats
  • Jumping split squats or reverse lunges (singles)
  • Overhead presses
  • Step-ups or surrenders
  • 3 burpees

We had just enough time to stretch before Name-O-rama!

CoT: “The Lord is more pleased when we do what is right and just than when we offer him sacrifices.” -Proverbs 21:3  God looks at the heart. Have a good Wednesday, everybody!


Leave a Reply