08/03/2022 - the_mud_room - Just Like Clockwork
AO: The M.U.D room
When: 08/03/2022
QIC: U-Haul
PAX:
Number of Pax: 7
Number of FNGS: 0
Pax Names:
Titanium, Buzz, Boxer, Kinetic, Rerun, Nightingale
BackBlast:
Warm up: (10 each Imperial Walkers, cadence windmills, arm circles forward/reverse), Jog/ walk around the circle
That Thang:
We divided into five groups; four of the groups split to the 3, 6, 9 and 12 o’clock positions around the perimeter of the turf green. The fifth group (me) stayed to the side to begin. The fifth group included the Q and communicated the next exercise to the first position on the clock. That group would then jog 1/4 of the circle to where the next group was located and let them know what the next exercise was, and then that group would run and pass the exercise along to the next group and so on. There was always a group in motion and the new exercise would begin when the group behind reached the next group. The cycles were approximately 1-2 minutes in duration and the exercises were:
Plank-everyone hold this to start
Squat
Tricep dips
Raggedy Ann’s
Jack Jacks
Push-ups
Brooke Burke’s (j los)
Curtesy lunges
Carolina dry docks
Mountain Climbers
Russian twists
LBCs
Lunges
Skaters
20-Gauges
Glute Bridges
Gas Pumpers
Monkey Humpers
American pie sit-ups
Ankle Biters
Plank to finish!
Ring of Fire (Count them out loud while we played “Ring of Fire” by Johnny Cash)
Al gore (hood squat while tree hugging)while pass around 3 burpees
Boat while pass around 3 boat canoe
Forearm Plank while pass around 3 dolphin
Squats while pass around 3 America Pie sit-ups
COT (In the words of Signs “Watch it Unfold”… when life is bigger than our control and we’ve done all that we can. Announcements and Nameorama