08/14/2023 - the_mud_room - Slow and steady Sets & Reps

AO: The M.U.D room

When: 08/14/2023

QIC: Songbird


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Titanium, Flip Flops, Miyagi, Zookeeper, Tex, Songbird


For this “slow and steady” beatdown, I went with a more chill playlist of instrumental pieces with beats, called StreamBeats by Harris Heller.

First we stretched it out, then warmed up together, in cadence:

  • 10 grass grabbers
  • 10 side reaches
  • 10 soldier kicks
  • 10 slow high-knees

We then took a quick lap around the green.

The Thang:

Repeated each move below for 12 reps (in cadence to keep it slow and steady!), for 3 (then only 2 for some) rounds, resting in between rounds.

Upper body:

Row >> Kickback

Alternating Hammer Curls

Alternating Overhead presses

Wide curl w-y press

Lower body:

Slow Squats

Forward lunges (L/R)

Lateral lunges (L/R)

Abs/Back, just straight recommended reps:

10 V-ups

10 Heels to the sky

20 Bird-dogs (L/R)

We stretched it out again while I shared my COT:

God is teaching me about consistency, or aka faithfulness. In other words, building good daily habits and sticking to them, whether it be working out in whatever amount each day, spending devotional time with the Lord every morning, eating my vitamins and drinking my healthy morning drink, stretching my vocal and piano skills a little bit each day, learning Spanish on Duolingo daily, etc etc. It is sowing by faith day by day, to see and reap a harvest of fruit and health in the long game! So instead of impatiently wanting to just see results, let’s simply stay focused on FAITHFULLY SOWING DAILY!!!


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