05/07/2021 - the_mud_room - My Mom Says I’m Special…And You Are, Too!

AO: The M.U.D room

When: 05/07/2021

QIC: Sonic Boom


Number of Pax: 12

Number of FNGS: 0

Pax Names:

Songbird, Signs, Miyagi, Zumbo, Thriller, Flip Flops, Titanium, Honey Bear, Broadway, Breezy, Buzz


Great turn out for a Friday at MUD Room – I think it was the promise of pecan pie muffins that Honey Bear made for CofFia, but whatever gets us there! We burned a few of the cals w/this challenging beatdown. I didn’t hear too much mumble chatter – music was either too loud or PAX didn’t stop to breathe. In any event, each woman brought her A-game & we had fun!

Warm Up:

  • Deep breaths with arms wide & overhead
  • Good mornings
  • Reverse inch worms
  • Walking hip opener
  • Heel to toe rock
  • Cadence single-leg swings with reverse lunge
  • Shoulder rolls

The Thang

3-2-1 Relay (like Ring of Fire): PAX do below while taking turns doing burpee set around the circle –

  • Prisoner squats – each person does 3 burpees
  • Imperial walkers – each person does 1 burpee

Travel to Stairs:

  • Pick a step, do 8 calf raises
  • Go to bottom & do 8 mt. climbers
  • Do 8 more calf raises on a step
  • Do 8 mt. climbers at top of stairs
  • 8 final calf raises, then back to mats

45/20 Tabata – back and forth b/w mat & wall 2x thru:

Lateral L-fly Step-ups
Single-leg deadlifts  – R Single-leg Incline push-up – L
Single-leg deadlifts – L Single-leg Incline push-up – R
Choppers – R Single-leg tricep dips – R
Choppers – L Single-leg tricep dis – L


May plank challenge – 2 minutes

30/10 Circuit:

  • Donkey kicks w/reach – R
  • Donkey kicks w/reach – L
  • Gas pumper/V-up (alternating/combo)
  • Up/down plank
  • ABCs


  • Lie down long
  • Figure 4/happy baby
  • Twists – lying or sitting
  • Cat/cow
  • Runner’s stretch
  • Froggy squat
  • Arms wide/triceps/biceps
  • Arms overhead


This is a special group! Mother’s Day coming up Sunday – my mom always told me I was special (yes, I’m a millennial), so I am passing along to you ladies: You Are Special!

FiA wants to produce women who are stronger in every area of our lives, and I feel stronger, but what’s more, you make me feel like somebody because you show up to my workout and do it with me, and I do feel special! I want you to know that you are what makes FiA special! Remember that & have a great day & weekend.


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