
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.