04/19/2021 - the_mud_room - Rainbow Run

AO: The M.U.D room

When: 04/19/2021

QIC: Queso


Number of Pax: 12

Number of FNGS: 1

Pax Names:

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) 


5- burpees

10- lunges

15- imperial walkers

20- merkins

25- plank jacks

30- squats


Violet – (song:Violet- Savage Garden)

5- V-ups

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



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