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.

Pictures:

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