01/19/2021 - the_mud_room - New Thang

AO: The M.U.D room

When: 01/19/2021

QIC: Signs (Rebekah)


Number of Pax: 10

Number of FNGS: 0

Pax Names:

Titanium (Robin), Flip Flops (Sue), Sonic Boom (Katie), Songbird (Hemi), Signs (Rebekah), Broadway (Emily), U-Haul (Sandy), Queso (Laura), Buzz (Mary), Zumbo (Zehavit). I hope I remembered everyone since I couldn’t see everyone!


Today is MLK Day. We started with a quote by MLK saying to keep moving forward, however you can.


Warm up


@station  –                                       transition                            @station 2

Reps till it burns then 5 more or around 20

Arnold/overhead press   —–> shuffle Left                ——> step ups

Curls –                                    —–> shuffle right               ——> pushups

Lateral raises                       —–> lunges                         ——> triceps dips

Upright rows                       —–> skip                              —–> calf raises


Shadow Boxing – NEW SECTION. Several folks have done this before. Songbird was a natural.

Bob and weave 20

Upper cut Right 20

Hook right 20

Upper cut left 20

Hook left 20

Bird Dog and Lazy Girl Abs- till it burns and do 5 more.   Repeat 3 times. **NEW SECTION

we only had time to do 1 set.

Bird dog – out to perpendicular (core balance) 10 reps **NEW MOVE

Leg lifts 20, 45, 90 – 15 reps

Lateral Scissor kicks – 15 reps

Windshield wipers – 20 reps

J- Lo – 20 reps

Gas pumper, toe touch combo 20 reps ** NEW MOVE

Plank  – 60 seconds

COT – Try something NEW

There is nothing mor tragic than to find an individual bogged down in the length of life, devoid of breadth. MLK

Behold, I am doing a new thing;, now it springs forth, do you not perceive it?
I will make a way in the wilderness, and rivers in the desert. Isaiah 43:19


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