07/24/2023 - the_mud_room - Sets and reps, tabata-style

AO: The M.U.D room

When: 07/24/2023

QIC: Songbird


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Graphite, Titanium, Flip Flops, Buzz, Songbird


We stretched out individually as I shared the intro/disclaimer.

Then we did a couple Warmups, going across and back on the short side of the green:

Hi knees

Butt kicks

Toy soldiers

Then 10 jumping jacks, in cadence.

Tabata-style routine:

2 sets of 5 exercises – 45sec on, 15sec off, EACH set 3x thru

First set, 3x:

hammer curls

upright rows

jump ropes

squat to overhead press

dead lifts

We then ran the big loop of the parking lot or walked the small loop of the green.

Second set, 3x:

tricep kickbacks

bent over rows

mountain climbers


calf raises

We wrapped up with 25 bicycles on our mats (L/R is 1).

Finally, we stretched/cooled down however needed while I shared my COT:

By the Holy Spirit of God, we can change any atmosphere wherever we go, from dark to light, from despair to joy, from harshness to kindness, from anxiety to peace, from hate to love. Let’s be atmosphere-changers in this world!


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