09/12/2022 - the_mud_room - Sets and Reps, Tabata-style

AO: The M.U.D room

When: 09/12/2022

QIC: Songbird


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Flip-Flops, Buzz, Tex, Graphite, Rerun, Titanium, Songbird


We worked out HARD this morning, I was dripping with sweat before it was over!!

First we stretched out individually as I shared the intro/disclaimer…

Then we did a couple Warmups, in cadence:

10 windmills

10 toy soldiers

10 Imperial workers

10 jumping jacks

After that we ran/walked around the green real quick.

So for The Thang I used (my friend from Rosewater) Legally Blonde’s super-simple but effective format of a Tabata routine:

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

First set, 3x:

bicep curls

upright rows

jump ropes

squat to overhead press

runner’s squats (switched legs halfway)

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


pistol squats (switched legs halfway)


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

Finally, we stretched/cooled down however needed while I shared my COT, which is what’s been on my heart and in my personal life these days:

The Bible says in Philippians 4:8 –

Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

We should keep watch on our THOUGHTS about God, ourselves, and others, it’s easy to think negative, but rather think GOOD! It makes all the difference, because our thought life affects what we do,  say, and respond to everything around us!


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