04/08/2022 - the_mud_room - Spring Break Beach Body Workout

AO: The M.U.D room

When: 04/08/2022

QIC: U-Haul


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Challenger, Flip Flops, Graphite, Buzz, Cruiser, Tex, Signs


Having just come back from the beach, I felt a need for some Bob Marley and a beach ball this morning.  Pulled up an old Q that used to be on the FIA Archives… Where did those go?  So credit goes to “I Need a Beach Body…Stat!| May 18, 2019 | #WhyFiA, Aiken, SC, backblasts (SC).  I added in a beach ball run and a few exercises of my own and this is how it went….

The beach is calling! Beach bodies needed stat!



15 jumping jacks

5 per side side stretches (per side) – count to 10 (hold in side lunge position)

15 grass grabbers

Run to stairs and back with a beach ball. 


The Thang

We did 20 reps of each exercise, 20 per side/leg as needed.  Between each round, we did a 1 minute plank of our choice.



Pretzel crunches

Dead bugs

Flutter kicks

Heels to heaven 


1-minute plank



Squats (regular)

Curtsy lunges (PS)

Sumo squats

Side lunges with bicep curl(10 PS which means 20 overhead presses)


Forward and reverse leg circles (20 forward, 20 reverse PS)

1 minute plank 



Overhead tricep extensions

Lateral raises (PS)


Tricep kickbacks in lunge position (PS)


Overhead press


Another run with the beach ball 


COT, Announcements, Nameorama, and a picture.  Then, those of us who were able went to Starbucks to enjoy a prolonged coffee since we didn’t have to run kids to school today.  It was nice.

COT: Start where you are, use what you have, do what you can.” – Arthur Ashe



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