09/28/2020 - the_mud_room - Sweatin’ to the 80s

AO: The M.U.D room

When: 09/28/2020

QIC: Sonic Boom


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Queso, Buzz, Titanium, Signs


I pulled up an 80s playlist, and we got down to the below workout – these ladies kept the beat up and had me sweatin’ by the end!

Warm Up:

  • Half jacks
  • Mountain climbers
  • Drops
  • Toy soldiers

3 rounds of relay:

  • Curtsy lunges
  • Side push-ups (runner tells us to switch @ halfway)
  • Kneeling shoulder press
  • Butterfly crunch
  • Bicycles
  • Wall sit

2-3 rounds of 12 reps each:

  • Single-leg row – R
  • Single-leg row – L
  • Push-ups (24 first round)
  • High/low plank
  • Reverse flies

2-3 rounds of 30 reps each:

  • Calf raises
  • Squat jumps (with or without hop/weight pick-up)
  • Bonnie Blairs
  • Russian Twists

Stretch, CoT, Name-o-Rama – Moment of silence for Patrona & Lifesaver. Romans 12 – “Rejoice with those who rejoice, mourn with those who mourn…” Be nice, even/especially if others aren’t. Challenge us to pray or do something kind to those who’ve hurt us this week.


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