08/25/2021 - the_mud_room - Pulses, Holds and a little bit of Shuffle

AO: The M.U.D room

When: 08/25/2021

QIC: U-Haul

PAX:

Number of Pax: 14

Number of FNGS: 0

Pax Names:

Songbird, Chief, Tex, 5G, Bollywood, Nemo, Rose, Graphite, Flip Flops, Signs, Miyagi, Confetti, Titatium


BackBlast:

 

DISCLAIMER

Warm Up:

Grass Grabbers in cadence – 10

10 boy bands 

15 butt kickers

Michael Phelps 

Cupid’s shuffle – in plank position, move to the song the Cupid Shuffle. Right leg out, Left leg out, Kick, down to push up.

 

THAT THANG:

Pulse/Move with each exercise for 30 sec/Hold for 30

FIRST SET:

Thread the needle R/Hold Side Plank

Thread the needle L/Hold Side Plank

Narwahl L/Hold Narwahl

Narwahl R/Hold Narwahl

Glute Bridge/Hold Bridge

RUN/ WALK A LAP

 

SECOND SET

Plank Jacks/Plank Hold

Tricep Dips/Tricep Hold (backward plank)

Narrow Squat/Hold Squat

Superman IYW/Superman Hold

Sumo squat/Hold Squat

RUN/ WALK A LAP

 

THIRD SET:

Jump Squats / Hold wide squat

Skull Crushers / Hold at ears

Burpee front Raise / Hold front raise

Boat &Canoe / Hold in Boat

Reverse Lunge (1,1) / Hold knees together squat

Run/walk a lap

 

FOURTH SET: (We actually didn’t make it to this set but including it for a future option)

Push Ups/Plank Hold

Lunge R/Hold lunge

Lunge L/Hold Lunge

Dolphins/Forearm Plank

Dollys/Dolly hold

RUN/ WALK A LAP

 

Aborama:

During the last 5 minutes, we went around the circle and let each pax (that we could get to) name an exercise and the number that they wanted us all to complete.  We were able to complete 6 ab exercises during this time.  

 

COT, announcements and Name-o-Rama

Today, our COT focused on our tagline “better together”.  It is true that there is no way that I would regularly wake up at 4:45am to workout if it wasn’t for your accountability.  When I see that so and so has a VQ or so and so is going to be there, it makes me want to get out of bed.  Sure, there are those mornings that come after a very late night meeting the needs of my family, but more often than not, I get up because you all are going to be at the workout!  Our COT quote this morning is the following “If you hang out with chickens, you’re going to cluck and if you hang out with eagles, you’re going to fly” – Dr Steve Maraboli. Thankful that I get to see your smiling faces most mornings of the week.  You help me to fly.  

 

Pictures:

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