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


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*


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!


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.


Leave a Reply