02/10/2021 - the_mud_room - Spokes on a Wheel Unite in the Hub

AO: The M.U.D room

When: 02/10/2021

QIC: U-Haul


Number of Pax: 10

Number of FNGS: 0

Pax Names:

Titanium, Songbird, Grateful, Signs, Broadway, Flip Flops, Zumbo, Buzz, Sonic Boom, Tex


Warmup: chicken dance, walk/ run


Spokes on a Wheel workout (done with medium weights)


Begin together with 10x Squat & Press in the middle of the hub.

Partners visit the six different “spokes,” doing 10 reps of each movement at a spoke before heading back to the “hub” for 10x squat & press (this is done in between visits to each spoke).

Spoke A: Carolina dry docks

Spoke B: Jack Jacks

Spoke C: Big Girl Sit ups

Spoke D: Tricep dips

Spoke E: Monkey Humpers 

Spoke F: Brooke Burkes


We completed the “spokes on the wheel” rotation twice, then ran/ walked a final two laps before planking a 10 count.  


We finished out the workout with an abs workout to “What does the Fox Say” by Ylvis: Indian style LBC’s during the verses.  Bicycles during the chorus 






“Support is like the spokes on a bicycle wheel, the more you have the stronger the support” – Optimist international 


“It always helps to have people we love beside us when we have difficult things in life.” Mr. Rogers



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