11/14/2022 - the_mud_room - Pre-Birthday Workout

AO: The M.U.D room

When: 11/14/2022

QIC: Tex


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Zookeeper, Flip Flops, Buzz, Challenger, Miyagi, Titanium, Tex


Since I’m turning 52 on 11/21, I made that the theme of today’s workout. It was a challenge, but we enjoyed it!

52 Birthday Workout


Warm Up in cadence

5 of this then 2 of this
Jumping Jacks Windmills
Reverse lunges Toy soldiers
Michael Phelps Burpees


groups of 5 exercises for 2 minutes

*1 minute on each side unless no sides, then do it for 2 minutes


Clam Shells


Jane Fonda

Side Plank

Bird Dogs – don’t alternate – right side 1 min, left side 1 min


Lawn Mowers

Static Lunges

Side arm raise

Russian Twist – one leg raised (then switch at 1 minute) (Russian Narwalls??)

Front arm raise


Half Jacks

Bicep Curl

Side Lunges

Tricep kickback

Burpees – for 2 min


We had time for a run to the fountain stairs and back.


Cool Down



Wear your years with pride, like a badge of honor, for you have conquered. You have thrived. You have survived. — source unknown


Aging has a wonderful beauty and we should have respect for that. – Eartha Kitt (played cat woman in 1967)


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