03/03/2021 - the_mud_room - It’s a Co-Q! – Songbird and U-Haul

AO: The M.U.D room

When: 03/03/2021

QIC: Songbird and U-Haul


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Tex, Buzz, Flip Flops, Signs, Titanium, Grateful, Broadway


This morning was a Co-Q workout!!  Songbird and U-Haul worked together on this Q.  This is how it went….


Songbird Warmup:

Quick stretches –

Twist w. elbows out

Stretch arms straight up, to the R, to the L, behind your back

Arm across – switch, arm back – switch

Lunge to the R, lunge to the L

Stretch quads

Never have I ever:

  1. broken a bone
  2. had a cavity
  3. cut someone off on the road
  4. hit or run over an animal on the road 
  5. eaten something alive
  6. tripped in public
  7. slept in too long 
  8. killed my own food
  9. eaten bugs/dirt
  10. said something I shouldn’t have


5 Jumping jacks (jumping for joy)


5 butt kicks (kick in the butt)


U-Haul That Thang:

Circuits workout using the seconds pro app.  We did the following exercises for 30 seconds each 3.5 times through with a 60 second water/ stretch break between each set.

Mountain Climbers

Tricep Dips


Plank Jacks

Carolina Dry Docks



Back Planks

Buzz Saws

Little Man in the Woods

Push-up Up Downs


Monkey Humpers


Ankle Biters


Water break


Songbird cooled us down with some ab work and stretching….

Slow-rolling Ab-o-rama (10-count):

Palm plank – UP, 2, 3, 4, 5…

Elbow plank – DOWN, 2, 3, 4, 5…

Right hip dip – RIGHT, 2, 3, 4, 5…

Left hip dip – LEFT, 2, 3, 4, 5…

(Repeat if time)


V-up hold – UP, 2, 3, 4, 5…

V-down Slow – DOWN, 2, 3, 4, 5…

Right Russian twist hold – RIGHT, 2, 3, 4, 5…

Left Russian twist hold – LEFT, 2, 3, 4, 5…

(Repeat if time)


Stretch long on back

Feet out, legs apart – stretch to the R, stretch to the L, stretch to the center

Butterfly hold

Arm across – SWITCH, arm back – SWITCH

Fold one leg in front, 1 leg back, slowly lean forward – SWITCH

Slowly get up

Lunge to the R, lunge to the L

Lean one knee forward (hands on hips) to stretch back calf, rock back to stretch front ham, SWITCH

Stretch arms straight up, to the R, to the L, behind the back

Arm sunbursts w. deep breaths – 4x


Nameorama, Announcements, Quote “We don’t always get to pick the parable we’re living but we get to pick who we are in the parable” Bob Goff


Great morning.  Great workout.  Props to Songbird for helping to lead her first workout!


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