10/17/2022 - the_mud_room - Monday Funday

AO: The M.U.D room

When: 10/17/2022

QIC: Titanium


Number of Pax: 5

Number of FNGS: 0

Pax Names:

What’s Up (Welcome back!), Tex, Coco, Kinetic, Titanium


Borrowed a Q directly from fianation.com – Time Bomb from Hampton Roads AO.  We didn’t get all the way through it, but it was a good workout.  What I need to know is who uses a Tabata timer that lets you put in 4 different time intervals, or really 7? This Q calls for 1 min, 45 sec, 30 sec, 15 sec, 30 sec, 45 sec, 1 min timed exercises. Taking all suggestions!

Each section went down and up in timing for 4 exercises – legs, arms, abs, and glutes with a cardio section between each.  We had to combine abs and glutes without a cardio between so that we could work out everything!

I had planned to share 10 ways to make Monday a fun day, but forgot so we did them at the end. Be sure to check out the link in the COT!

The Thang:


10 Jumping Jacks IC
10 High Knees IC
10 Butt Kickers IC
10 Arm Circles Forward
10 Arm Circles Backward


1 minute wall sit
45 second squats
30 seconds alternating lunges
15 second jump squats
30 second alternating lunges
45 seconds squats
1 minute wall sit
1 minute break


1 minute skaters
45 seconds jumping lunges
30 seconds plank jacks
15 seconds burpees
30 seconds plank jacks
45 seconds jumping lunges
1 minute skaters
1 minute rest


1 minute overhead press
45 seconds bicep curls
30 seconds overhead triceps ext. 15 seconds front raise
30 seconds overhead triceps ext.
45 seconds bicep curls
1 minute overhead press
1 minute rest



1 minute plank
45 seconds LBCs
30 seconds side plank right
15 seconds V sit
30 seconds side plank left
45 seconds LBCs
1 minute plank
1 minute rest



1 minute donkey kick right side
45 seconds fire hydrant right side
30 seconds narwhals right side
15 seconds glute bridge hold
30 seconds narwhals left side
45 seconds fire hydrants left side
1 minute donkey kicks left side

COT: Shared 10 ideas for making Monday a Funday from https://cominguprosestheblog.com/10-ways-make-monday-funday/

1. Pretend it’s Friday.

2. Ignore people today. People complain about Mondays, so eliminate your need to complain by removing yourself entirely and avoid catching a case of “The Mondays.”

3. Pick out one weekend memory to reminiscence upon for the duration of the day. It’ll give you some happiness to reflect on if you’re too tired to create your own today (but it’ll hopefully inspire you to do just that).

4. Skip to work. That’s right – skip. Skipping brings joy unlike any other, and what better way to skip your Monday morning commute then by physically skipping to your day job?

5. Right after you wake up and fall step out of bed, put on your hottest red lipstick and smile. Before you even brush your teeth (yum). Science apparently thinks that most people don’t smile before 11:16 am on Mondays. Let’s beat science.

6. Play hooky. Make your Monday actually fun by nixing it altogether and going shopping instead.

7. Make a list of allllllllll of the stuff you can’t wait to do this week. While it may seem overwhelming at first, think of how productive you’re being by compartmentalizing your life. Bonus points for neon Post-its, organized by topic and point of priority.

8. Eat ice cream for breakfast. Because who couldn’t be happy after having ice cream for breakfast? (We’re embracing our inner kids here people. Get excited).

9. Go all out. By that, I mean two things. First, literally walk around without clothes on (in your own house and away from windows, pleaseandthankyou), just appreciating your body, feelin’ free and lovin’ life. Second, get all dolled up with a kick butt outfit and fabulous makeup picks to get yourself feeling like it’s about to be a great night out – in the middle of Monday morning.

10. When all else fails, at least pretend it’s Hump Day – because Hump Day is the greatest day of them all.


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