11/12/2021 - the_mud_room - Rockin’ Around the Clock

AO: The M.U.D room

When: 11/12/2021

QIC: U-Haul


Number of Pax: 12

Number of FNGS: 0

Pax Names:

Miyagi, Dr. Prime, Titanium, Challenger, Zumbo, Sweet Treat, Honey Bear, Boxer, Tex, Graphite, Signs


Warm up: (10 each in cadence –  Imperial Walkers, cadence windmills, arm circles forward/reverse), Jog/ walk around the circle 

That Thang: 

Today we played some oldies and did a clockwork workout around the turf.  This is how it went.  We divided into five groups; four of the groups split to the 3, 6, 9 and 12 o’clock positions on the “Courtyard clock.” The fifth group stayed to the side to begin. The fifth group included the Q and communicated the next exercise to the first position on the clock. That group would then jog 1/4 of the circle to where the next group was located and let them know what the next exercise was, and then that group would run and pass the exercise along to the next group and so on. There was always a group in motion and the new exercise would begin when the group behind reached the next group. The cycles were approximately 1-2 minutes in duration and the exercises were: 

Plank-everyone hold this to start


Tricep dips

Raggedy Ann’s

Jack Jacks


Brooke Burke’s (j los)

Curtesy lunges

Carolina dry docks

Mountain Climbers

Russian twists


Monkey Humpers

Glute Bridges

Plank to finish!


Some additional exercises that I had planned to include if we had time were forward lunges, ankle biters, and 20 gauges


At the end of our time, we gathered around for the COT: Be a Hill Seeker.  Attaching a picture below.  Announcements and Nameorama.  It was a great group and we seriously had fun.  And loved Miyagi’s comment afterwards “It was a good workout and an easy Beatdown to plan.”  Yup!!  Love those.  Fun to jam to the oldies with you all this morning, ladies.



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