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
PAX:
Number of Pax: 8
Number of FNGS: 0
Pax Names:
Tex, Buzz, Flip Flops, Signs, Titanium, Grateful, Broadway
BackBlast:
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:
- broken a bone
- had a cavity
- cut someone off on the road
- hit or run over an animal on the road
- eaten something alive
- tripped in public
- slept in too long
- killed my own food
- eaten bugs/dirt
- said something I shouldn’t have
HAVE NEVER:
5 Jumping jacks (jumping for joy)
HAVE:
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
LBC’s
Plank Jacks
Carolina Dry Docks
Dolphins
Skaters
Back Planks
Buzz Saws
Little Man in the Woods
Push-up Up Downs
Dorees
Monkey Humpers
Planks
Ankle Biters
Squats
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)
Cooldown:
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!
