10/21/2021 - the_mud_room - Nemo-VQ -10/20/2021

AO: The M.U.D room

When: 10/21/2021

QIC: Nemo and Signs

PAX:

Number of Pax: 20

Number of FNGS: 1

Pax Names:

Nemo, Signs, Flip Flops, Zookeeper, Bollywood, Kinetic, Graphite, Canary, Dora, Buzz, Boxer, 5G, Zumbo, Titanium, Challenger, Stitches, RoundOff, Trail Blazer, 5G, Miagi


BackBlast:

BackBlast:

It was my VQ. Thanks to Signs for all the encouragement and tips. It was fun to workout with all the PAX.

We did warm up first followed by 4 set of 5 exercise each. We did run/walk after each set. We had time to go for half bonus round so did 10 instead of the 20 rep. We did some stretches in the end followed by COT, naming the FNG and nameorama.

The Thang:

Warm-up

  • Shoulder rotate
  • Hand circles
  • Cherry pickers
  • Side lunges
  • Runners lunges
Set 1Set 2
1.     20 jump squats

2.     20 tricep extension

3.     20 bicep curls

4.     20 dead lifts

5.     20 alternate front raises – singles

1.     20 Russian twist

2.     20 Big girl sit-up

3.     1 minute plank

4.     20 clamshell stretch

5.     20 Bicycles

Walk/runWalk/run

 

Set 3Set 4
1.     20 step ups

2.     20 high knees left right is 1

3.     20 Walking lunges left right

4.     20 Calf raises

5.     20 squats

1.     10 shoulder taps-left right is 1

2.     10 Jane Fonda on each side

3.     20 Ankle biters left right 1

4.     10 Super man

5.     10 Lbc

Walk/runWalk/run

 

Bonus
1.     20 Reverse fly

2.     20 side bend

3.     20 side raises

4.     20 overhead press

5.     20 Sumo squats

Walk/run

 

Stretches

  • stretch leg and touch toe, switch
  • Leg cross over other and stretch
  • Butterfly flutters
  • Child Pose

Cot 

Coming together is a beginning;

Keeping together is progress;

Working together is success.

—-Henry Ford

Pictures:

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