07/08/2022 - the_mud_room - Independence Day beatdown (#2)!

AO: The M.U.D room

When: 07/08/2022

QIC: Songbird


Number of Pax: 10

Number of FNGS: 0

Pax Names:

U-Haul, Cruiser, Flip Flops, Titanium, Signs, Zookeeper, Challenger, Buzz, Tex, Songbird


I had started writing a Fourth of July-themed beatdown before I knew U-Haul already had a great one to do on that day, so I decided to just use the workout both at Rosewater this past Wed and at the MUDRoom today, borrowing U-Haul’s Independence Day songs playlist! 🙂

First I stretched us out together from head to toe:

Roll Head/Neck every direction

Arm circles

Arm across the front/over & behind the back

Twist at waist

Lean backward, then forward reach toes

Grab knees

Quad stretch

Runner’s lunge/lean back for calf

Side lunges

Ankle rolls

Then we did a few Warm-ups:


Butt kicks

Soldier kicks

The Beatdown went like this:
We started with a Stars & Stripes routine I made up
 – Everyone lined up on either side of the green (short-ways), did 5 star jumps, ran/walked to the other side, ran/walked back, then repeated, doing that 5 times, to make a total of 25 stars (for now).

We then did our first set of 20 Merkins for the day!

After that we transitioned to the parking lot, to do a rendition of the Conveyor Belt routine, but I made a big STAR using cones, creating 10 stations (45sec on, 15sec off) – everyone started at a different station (exactly 10 PAX today, perfect!) and cycled through every station, moving clockwise “in and out” from each star point:


Bonnie Blairs (alternating lunges)

Helicopter arms

Jump ropes

Crockpot squats

Forward punches

Cross Jacks

Roundhouse kicks

Upper cuts

Calf raises

After that we returned to the green to do our second set of 20 Merkins 🙂

We then did a total of 50 Ab exercises:

10 American Pie

10 J-Los (L/R)

10 Windshield wipers (L/R)

10 Bicycles (L/R)

10 Inverted crunches

We then did the Stars & Stripes routine once more, to make a total of 50 stars each!

We finished up the day’s 60 Merkins by doing our last set of 20.

Finally we ended with a song routine using “Firework,” which looked like this –

Verses: Any squats

Build up to chorus: Waving arms above head side to side while sidestepping

Chorus: Hopping from side to side

Bridge: Slalom skiing (jumping) from side to side

After that we stretched it out from toe to head this time, doing the same stretches from the beginning, but backwards.

We shared announcements and then I shared my COT:

As we celebrated this week the freedom we won and now still have in this nation thru many Americans’ sacrifice, I looked at what God says about being free people, specifically thru Christ’s own sacrifice!

1 Peter 2:16-17

[16] Live as people who are FREE, not using your freedom as a cover-up for evil, but living as servants of God. [17] Honor everyone. Love the brotherhood. Fear God. Honor the emperor (or aka any God-given authorities).

I love that God our Savior reminds us that our FREEDOM does not give us license to do whatever evil we want, but instead enables us to LOVE and HONOR others, because we love, fear, obey, and trust HIM! So let us FREELY LOVE all those around us today, thru our actions and our words!


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