04/11/2022 - the_mud_room - Surf’s Up, Beach Babes! (My 2nd annual Spring Break beach beatdown)

AO: The M.U.D room

When: 04/11/2022

QIC: Songbird


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Miyagi, Signs, Titanium, Buzz, Graphite, U-Haul, Tex, Songbird


Just like last year my family came back from a Panama City Beach trip last week for Spring Break, so I repeated my beach-inspired, water/sand/marine life-themed beatdown from last year, with a couple additions/changes😊

I used the same fun soundtrack of Teen Beach Movie, so cute and upbeat!

We started with a sunny Warm-up:

5 Sunbursts – fanning arms out and up over your head, then out and down to your sides

10 Good mornings – bending over at the hips with hands behind your head

20 Seal jacks

“Rode waves” across the green back and forth a few times – alternating side steps while doing a rolling wave with our outstretched arms

“Walked thru water” back and forth across the green a few times (walking lunges)

Then we went right into the Thang

Exercises for 50 sec on, 10 sec off:
Surfing squats (can jump to switch sides)

Standing rows w. Weights

Standing breaststroke w. Weights

Shoveling in the sand – used weight as a shovel

Child digging in the sand w. Hands (Weights)

Throwing a Football, first arm then second arm

Spiking a volleyball, jumping and using one arm then switched to the other

Squats while setting a volleyball

Board/Beach towel (mat) exercises:

Swimmers – swimming on belly, alternating opposite arm and leg

Froggy paddle – swimming on belly, stretching out both arms and legs to the sides at the same time

Surfer paddle – belly on your “board,”paddling with your hands to the sides and kicking your legs

Dolphin dives – starting in a downward dog position, then bending your upper body down to the floor to end in an upward dog position, repeating

Backstroke – lying on back and doing backstroke arm motions while kicking legs

Rowing with weights


Kayaking w. Weight (Russian twists holding weight like a paddle)

Reading in a beach chair (Folded V-hold holding a weight in front of you)

Beach selfie pose (In same position but feet down and holding the weight up over your head)

Crab cakes (Sparky crabs)

Then we did a Dora – partners took turns to add up to 100 squats while the other grapevined down the green and back

We finished up with a song routine – To Surfin’ USA, we did mountain climbers to the beat, and then with every “Surfin” USA” we jumped up for a half burpee 🙂

Then we stretched as we shared announcements and I shared my COT:

Driving to the workout this morning, the idea of not being able to see with the sun shining so bright at the beach came to mind, and I was reminded that in our family’s current decision-making journey, we can’t see where we’re going or what to do, but there is Someone who does know and sees all:

Proverbs 16:9

    The heart of man plans his way, but the LORD establishes his steps.

Proverbs 20:24

    A man’s steps are from the LORD; how then can man understand his way?

Sometimes we can’t even understand why it would be a certain way, but we can and should trust Him, the One who is sovereign, wise, and good, so completely trustworthy!


Leave a Reply