09/23/2022 - the_mud_room - My Tabata Power beatdown

AO: The M.U.D room

When: 09/23/2022

QIC: Songbird


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Sonic Boom, Buzz, Queso, U-Haul, Zookeeper, Tex, Songbird


Today was such a nice crisp morning! Enjoyed doing my Tabata workout with these wonderful ladies, rocking out to a family rock music playlist 🙂


Big arm circles

Michael Phelps

Runner’s stretch w. Arm up and Hold, Switch

Side reaches

Touch your toes


10 cherry pickers, in cadence

Toy soldiers

The Thang:

32 exercises – 45sec on, 15sec off:

Arms/Weights – bicep curls

Legs/Cardio – pendulum squats

Weights – tricep curls

Legs/Cardio – jump ropes

Weights – upright rows

Legs/Cardio – right forward/back lunges

Weights – bent over rows

Legs/Cardio – left forward/back lunges

Weights – overhead press

Legs/Cardio – mountain climbers

Weights – flys (on back)

Legs/Cardio – upright knee hugs

Weights –  kettlebell swings

Legs/Cardio – runner’s squats

Weights – reverse flys

Legs/Cardio – cross-jacks

**Run around green**

Weights – hammer curls

Legs/Cardio – sumo/narrow squats

Weights – tricep kickbacks

Legs/Cardio – sideways jumps

Weights – front arm raises

Legs/Cardio – right side lunges

Weights – lateral arm raises

Legs/Cardio – left side lunges

Weights – dead lifts

Legs/Cardio – mat taps

Weights – standing chest flys

Legs/Cardio – calf raises

Weights – bench press (on back)

Legs/Cardio – pistol squats (switch legs halfway)

Weights – wood chops

Legs/Cardio – Smurf jacks (squat jacks)


Each PAX chose ab exercise and # of reps



Legs out, reach for toes

Runner’s stretch w. Arm up and Hold, Switch

Any arm stretches


After hearing from several PAX that they had rough weeks this week, the Lord gave me this Scripture to share –

Lamentations 3:22-24
[22] The steadfast love of the LORD never ceases; his mercies never come to an end; [23] they are new every morning; great is your faithfulness. [24] “The LORD is my portion,” says my soul, “therefore I will hope in him.”

Praise God for His mercies that are new EVERY morning, and for His faithfulness!! He is sufficient for us, and completely trustworthy, in the midst of any circumstance around us!



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