02/10/2021 - the_mud_room - Spokes on a Wheel Unite in the Hub
AO: The M.U.D room
Number of Pax: 10
Number of FNGS: 0
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