03/20/2021 - the_mud_room - Signs Bday Q – last year no “respect”
AO: The M.U.D room
When: 03/20/2021
QIC: Signs
PAX:
Number of Pax: 11
Number of FNGS: 2
Pax Names:
Signs*, UHaul*, m&m (FNG), Titanium*,Zumbo, Spring(FNG),Flip Flops, Broadway, Sonic Boom, Buzz, Queso*
BackBlast:
Great day celebrating Signs 49th birthday. Last year of no “respect”. I shared a couple of my goals: To be healthier at 49 than I was in the rest of my 40s because all ministry takes place in my body. I desire to live wholeheartedly and with balance. So we did an exercise for each letter of WHOLEHEARTED and then we did some exercises that challenged our BALANCE.
We tried to do some slow and controlled exercises. I encouraged folks to push themselves as they could and add a “sprint” – whatever that may look like, to go “faster” for one stretch of our lap. I spotted, UHaul doing a longer lap and adding in Sprints, and Queso, Sonic Boom and Titanium picking up the pace too. See asterisks next to their names. Others did too!
WHOLEHEARTED
Weighted Glute bridge – Center, Left, Right =1
Hip dips (L, R = 1. Total 20)
One lap – Part sprint
Legs – pendulums
Eight – Burpees
Hand release pushups (10)
Eight Ct tiptoe squats
Ankle biters (30)
Renegade Rows (push up, L, R =1 Total of 10)
Turkish getup- lay down and stand up no hands 5
Eight – Arnold Press
Donkey Kicks – weighted? 15 L, 15 R
Balance (45 seconds on, 10 sec rest)
- Figure 4 squat
- Bird dogs (plus move to side)
- Plank – Tripod
- Deadlift – 1 leg
- Roman Deadlift
- Bulgarian squat
Then we took some time to “move” / “dance” to a fun song, It is Good – Matt Maher, which had a fun flair. We danced like no one was watching. Then we finished up with some abs.
- Little Baby Crunches
- Heels to Heaven with a boost
- Bicycle
- Russian Twist – weights?
- “Toe Taps” push through
UHaul brought some party hats which made the workout even more fun!! Thank you all for coming out to celebrate with me. So nice to have my dear friend Spring (LaShonda), and my daughter m&m (Morgan) join us as FNGs! It was a great start to my day!
Circle of Trust: Brene Brown talks about wholehearted living and being vulnerable and authentic. We talked of cultivating authenticity, creativity, play, and rest.
Pictures:
