07/07/2023 - the_mud_room - Independence Day-themed beatdown

AO: The M.U.D room

When: 07/07/2023

QIC: Songbird


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Titanium, Tex, Zookeeper, Songbird


We were stretching out our muscles real good while the PAX chatted and caught up with each other this am, when I remembered to quickly share the disclaimer!

We then did a few Warm-ups together:

10 Good mornings

10 Hi-knees, in cadence

10 Soldier kicks, in cadence


The Thang:

The music playlist consisted of songs all related to independence, 4th of July, USA, etc! We started with some Stars & Stripes – 5 star jumps/run across the short side of the green/run back, REPEAT (5x)

We did our first 20 Merkins on our mats.

Then we ran to the parking lot where there were 10 Star point stations (cones/exercise signs set up in the shape of a star), we each took a diff station and rotated thru all the stations, 45sec on, 15sec off:


Bonnie Blairs (alternating lunges)

Helicopter arms

Jump ropes

Crockpot squats

Forward punches

Cross Jacks

Roundhouse kicks

Upper cuts

Calf raises

We ran back to our mats on the green to knock out 20 more Merkins.

Then we did some Ab exercises (50 total, 5 exercises, 10 each):

10 American Pie

10 J-Los (L/R)

10 Windshield wipers (L/R)

10 Bicycles (L/R)

10 Inverted crunches

We did one more set of Stars & Stripes to total 50 stars – 5 star jumps/run/run, REPEAT (5x)

Then worked in 10 remaining Merkins to total 50 for the morning!

Finally we finished up with a song routine to the song Fireworks –

Verses: Slow squats

Build up to chorus: waving arms above head side to side while stepping side to side

Chorus: Hopping from side to side, as if over something

Bridge: Slalom skiing from side to side

We stretched it out once again while I shared the COT (and heard announcements), I wanted to find and share a quote from one of the founding fathers, in celebration of our nation’s “birthday”….

“Liberty is the power to do everything that does not interfere with the rights of others: thus, the exercise of the natural rights of every individual has no limits save those that assure to other members of society the enjoyment of the same rights.”

Thomas Paine, Plan of a Declaration of Rights, 1792

And we enjoyed a delicious and delightful CofFiA afterwards too, grateful for wonderful ladies to both work out and fellowship with!!


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