11/15/2021 - the_mud_room - Hooked on Ladders
AO: The M.U.D room
When: 11/15/2021
QIC: Challenger & Broadway
PAX:
Number of Pax: 14
Number of FNGS: 0
Pax Names:
Challenger,
Broadway,
Stitches,
Miyagi,
Breezy,
Picante,
Skillet,
Boker,
Tex,
Natya,
Kinetic,
Uhaul,
Graphite,
Signs
BackBlast:
Every newbie has their first day on stage, well today was mine. Thanks so much to Broadway for helping me out.
We started the Hooked on Ladder workout with warm up stretches, and then dove right into it which consisted of three sections of reps, and jumping jacks, mountain climbers and a walk in between each section.
FIRST: 5 BURPEES
5Single Leg Dead Lift L
10Walking Lunges RL=1
15Split Squat L
20Step-ups
25Goblet Squats
30Calf Raises
25Goblet Squats
20Step-ups
15 Split Squat R
10Walking Lunges RL=1
5Single Leg Dead Lift R
WATER BREAK THEN
40 JUMPING JACKS
5Push-ups
10Side Arm Raises
15Overhead Press
20 Tricep Ext.
25Arm Circles Front
30Hammer Curls
25 Arm Circles Back
20Tricep Ext.
15 Overhead Press
10Side Arm Raises
5Push-ups
WATER BREAK THEN
40 MOUNTAIN CLIMBERS
5Reverse Crunch
10BGS
15Bicycles
20Russian Twist
25 Dolly
30 Ankle Biters
25Dolly
20Russian Twists
15Bicycles
10BGS
5Reverse Crunch
WATER BREAK
WALK A LAP
(START OVER IF YOU FINISH EARLY )
Finished off with stretches, COT and Name-O-Rama. Great workout ladies have a great week.
COT: If you can’t fly then Run. If you can’t run then Walk. If you can’t walk then Crawl but whatever you do, you have to keep moving Forward. By Dr. MLK Jr.
