11/18/2022 - the_mud_room - Songbird’s (late) 41st bday beatdown
AO: The M.U.D room
When: 11/18/2022
QIC: Songbird
PAX:
Number of Pax: 10
Number of FNGS: 0
Pax Names:
Green Thumb, Kinetic, Flip Flops, Buzz, Titanium, Zookeeper, Challenger, Sonic Boom, U-Haul, Songbird
BackBlast:
A frigid 30 degrees this am! But 10 PAX showed UP, ready to get the blood pumping together, get warmed up, and get it done!!
After I shared the disclaimer, we stretched with:
Arm circles
Arms across / behind back
Twist at hips / Touch toes
Side lunges / runner’s lunges
We warmed up with:
10 jumping jacks in cadence
10 windmills in cadence
1 loop run around the green
The Thang:
Since I turned 41, we did several rounds of 4 exercises, 10 each, then 1 burpee!
10 bicep curls
10 sumo squats
10 kettle bell swings
10 star jumps
1 burpee
10 bench presses (on back)
10 side kicks
10 mountain climbers
10 Supermans
1 burpee
10 tricep curls
10 forward lunges (L/R)
10 woodchoppers (L)
10 woodchoppers (R)
1 burpee
10 reverse chest flys (standing)
10 skaters
10 sec football quick feet shuffle
10 Swimmers
1 burpee
10 bent-over rows
10 back lunges (L/R)
10 squat thrusts
10 Cross-jacks
1 burpee
~Run to the stairs and back~
10 tricep kickbacks
10 calf raises
10 Knee-slap mountain climbers
10 deadlifts
1 burpee
10 chest flys (on back)
10 side lunges (L/R)
10 pendulum squats
10 tuck jumps
1 burpee
10 standing rows
10 forward kicks (L/R)
10 jump ropes
10 glute bridges
1 burpee
10 forward arm raises
10 Single-leg runner’s squats (L)
10 Single-leg runner’s squats (R)
10 Heismans (L/R)
1 burpee
10 lateral arm raises
10 Pistol squats (L)
10 Pistol squats (R)
10 mat taps (L/R)
1 burpee
Abs:
10 Palm plank shoulder taps (L/R)
10 Elbow plank buzz saws (L/R)
10 J-Los (L/R)
10 Plank jacks
1 burpee
10 Bicycle crunches
10 Russian twists (add weights)
10 Leg raises
10 boat-canoes
1 burpee
Finally we stretched and cooled down while I shared the COT:
These days I’ve been seeing my weaknesses a lot..it’s easy to get discouraged. The Lord kindly reminded me of 1 Thessalonians 5:23-24:
[23] Now may the God of peace himself sanctify you completely, and may your whole spirit and soul and body be kept blameless at the coming of our Lord Jesus Christ. [24] He who calls you is faithful; he will surely do it.
The God of peace can give me peace as I trust that He is continually working on me, and won’t stop – He will change me and help me to become whole and holy, more like Himself, until the end. What an encouragement!
