12/04/2023 - the_mud_room - Sets and reps, tabata-style and Christmas version!

AO: The M.U.D room

When: 12/04/2023

QIC: Songbird


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Wile-E, Tex, Zumbo, Titanium, Kiwi, Zookeeper, Miyagi, Songbird


Cranked up a Christmas pop playlist as I shared my intro/disclaimer

Then, Stretching/Warmups:

  1. Squat to fold
  2. Side lunge reach over
  3. Lunge to half split
  4. Worlds greatest stretch
  5. Cat cow
  6. Childs pose
  7. Downwards dog to upwards dog
  8. 90/90s

The Thang:

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 a loop around the green.

Second set, 3x:

tricep kickbacks

bent over rows

mountain climbers


calf raises


Each PAX chose an ab exercise and we did 10 of each

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

LIVE big, LOVE strong, and LAUGH hard!


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