11/17/2020 - the_mud_room - Level Up!
AO: The M.U.D room
When: 11/17/2020
QIC: Queso
PAX:
Number of Pax: 10
Number of FNGS: 0
Pax Names:
Sonic Boom, Tex, Titanium, Sushimi, Miyagi, Zumbo, Chief, Signs, Flip Flops, Queso
BackBlast:
We needed to stay warm on this cold morning, so we stayed in the parking garage. Here’s what went down…
The Thang:
Level Up Challenege #1 – CARDIO & LEGS
We utilized allll the levels of the parking garage and went for a little mosey to start us off. We stopped at certain points ton the way up o get some reps in….then stopped at those same points to repeat those exercises on the way back down. Sushimi beat us all down and had a pretty incredible skip going on.
| Start at mats: 10 burpees |
| Run to end of row |
| 15 walking lunges to next level |
| Side shuffle R to end of row |
| 25 squats |
| Side shuffle L to end of row |
| 30 monkey humpers |
| Skip to end of row |
| 35 calf raises |
Run back & stop to do same exercises on the way down
***Ab challenge***
10 straight leg lifts
20 side plank rotation
25 boat canoe
30 scissor kick
35 ankle biters
60 sec plank
Level Up Challenge #2 – ARMS
This level up challenge was a ladder or sorts, but adding an exercise and repeating the ones prior. Take a look:
| Level 1 | 10 field goals |
| Level 2 | 10 field goals
10 curls |
| Level 3 | 10 field goals
10 curls 10 upright rows |
| Level 4 | 10 field goals
10 curls 10 upright rows 10 tricep extension |
| Level 5 | 10 field goals
10 curls 10 upright rows 10 tricep extension 10 shoulder shrugs |
| Level 6 | 10 field goals
10 curls 10 upright rows 10 tricep extension 10 shoulder shrugs 10 overhead press |
| Level 7 | 10 field goals
10 curls 10 upright rows 10 tricep extension 10 shoulder shrugs 10 overhead press 10 alternating piston pulls |
| Level 8 | 10 field goals
10 curls 10 upright rows 10 tricep extension 10 shoulder shrugs 10 overhead press 10 alternating piston pulls 10 kettlebell swing |
| Level 9 | 10 field goals
10 curls 10 upright rows 10 tricep extension 10 shoulder shrugs 10 overhead press 10 alternating piston pulls 10 kettlebell swing 10 fly |
| Level 10 | 10 field goals
10 curls 10 upright rows 10 tricep extension 10 shoulder shrugs 10 overhead press 10 alternating piston pulls 10 kettlebell swing 10 fly 10 bench press |
Mission accomplished! We got our beatdown in AND stayed warm doing it.