04/19/2021 - the_mud_room - Rainbow Run
AO: The M.U.D room
Number of Pax: 12
Number of FNGS: 1
Buzz, Songbird, Broadway, Honey Bear, Signs, Uhaul, Sonic Boom, Breezy, Salsa (FNG), Flip Flops, Titanium, Queso
I was on Instagram when a Q from FiA Hamptom Roads caught my eye. They did a Superwoman Hunt that included colors, which gave me my idea for a rainbow run.
Warm Up: started waking our bodies up and got them loose with some stretches
THE THANG: 6 cones (red, orange, yellow, green, blue, violet) were set up throughout the complex in a rainbow arc shape. The rainbow spanned .5 miles! We went to each colored cone station and performed the exercises on each cone while listening to the color themed songs at each station.
Red (song: Red Hot Chili Peppers – Give It Away)
5- Run the stairs
10- Raggedy anne
15- Renegade rows
20- Russian twist
Orange (song: Orange Juice – Rip It Up)
5- Obliques: side plank dips R/L
10- Off the curb calf raises
15- Overhead press
20- Overhead tricep extension
Yellow – (song: Black and yellow)
5- Yo yo lunge
10- exploding YMCA
15- Y lateral raise
20- Your choice squat
Green – (song: Greenday: Basket Case)
5- Gun show (one extended, one press)
10- single leg Glute bridge
15- Gas pumpers
20- Goblet squats
Blue – (song:Blue Da Ba Dee)
15- imperial walkers
25- plank jacks
Violet – (song:Violet- Savage Garden)
10- Variation plank (plank, out out in in with legs)
15- V wall sit (on ground, butt on wall in a V, sit up) – lots of mumble chatter on this one! lol
20- Vertical hops: single leg
We ran back through the rainbow, picking up with cones and then headed all the way back to the start, then to our mats…the pot of gold
With about 5 minutes to spare, we circled up on our mats. One FiA called out an ab exercise then ran around the pot of gold, while the rest of the PAX did that ab exercise. Once the runner was back, the next FiA called out another exercise & went to run, while the PAX did that exercise.
We left just enough time to name our FNG (Welcome Salsa!!!!) do COT and Name-a-rama.
COT:The way I see it, if you want the rainbow, you gotta put up with the rain.
― Dolly Parton