08/17/2021 - the_mud_room - Launch of the Avalon… Rainy Day Ladders with Cruiser

AO: The M.U.D room

When: 08/17/2021

QIC: U-Haul and Cruiser


Number of Pax: 15

Number of FNGS: 1

Pax Names:

Graphite, Rio (FNG), Coco, Titanium, Zumbo, Rose, Nemo, Miyagi, Bollywood, Sweet Treat, Dr. Prime, Signs, Tex


This morning was the launch of our first Avalon Bootcamp workout!!!  It was also Cruiser’s VQ-Co (shoutout to Cruiser for taking a risk and helping to lead!). And coincidentally, Cruiser chose a COT quote that had to do with rivers.  Kind of awesome since the tropical storm brought rivers of water this morning that were streaming (small streams) over the parking deck while we were working out :). And also, our FNG was named Rio (River in Spanish).  Maybe I should rename this workout… Hmmmmm. Anyway, I digress.  In this new AO trial, we didn’t realize how challenging it would be for several pax to find out parking garage choice.  Helped us learn what to communicate next time, IN ADDITION to the map.  We were happy that several found us just a few minutes late.  So after several phone calls to help folks find us, and our disclaimer including our renewed ask for folks to stay 6 feet apart, Cruiser led the warm-up.  Here’s what she did:

Warm-up (Cruiser):

Walk/ run two laps around the inside of the lower parking deck to warm up the muscles, Runners stretch on both sides, Arm stretches on both sides.


That Thang (U-Haul):

Workout was doing jump squats, Dollys, bicep curls, sparky crabs, skaters, weighted Russian twists, and weighted sumo squats in ladder repetitions of 5, 10, 15, 20, 25, 20, 25, 30, 35, 30, 25, 20, 15, 10, 5. We climbed the ladder by adding a new exercise to the existing ones.  In between each set we ran to the opposite pole and back .  Once we made it to 35 we started taking off the highest numbered exercise for every set until we had worked our way back down to just 5 squat jumps.  Well, and truthfully, we ran out of time to make it all the way down the ladder but we got a great workout while it lasted.

5 squat jumps

10 Dollys – legs 6” from ground, keep legs parallel to ground, separate and come back together

15 bicep curls

20 sparky crabs

25 skaters

30 weighted Russian twists

35 weighted sumo squats

40 calf raises

After the workout, we gathered in a circle and Cruiser led the following:


COT: “We are what we repeatedly do, excellence, therefore is not an act but a habit” Aristotle

“Rivers know this: There is no hurry.  We shall get there some day” – AA Milne, Winnie the Pooh



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