06/23/2023 - the_mud_room - Tabata-style Beatdown

AO: The M.U.D room

When: 06/23/2023

QIC: Songbird


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Buzz, Tex, Songbird


We stretched out as I shared the intro/disclaimer.

Then we did a couple warm-ups, in cadence:

10 windmills

10 jumping jacks

And then ran one lap around the green.

The Thang:

Two sets of 8 exercises each, each set done twice  – 45sec on, 15sec off:

Weights – bicep curls

Legs/Cardio – pendulum squats

Weights – tricep curls

Legs/Cardio – jump ropes

Weights – upright rows

Legs/Cardio – right forward/back lunges

Weights – bent over rows

Legs/Cardio – left forward/back lunges

**Speed-walked to the Stairway to Heaven, went up/down, and back to the green**

Weights – overhead press

Legs/Cardio – sumo/narrow squats

Weights – reverse flys

Legs/Cardio – mountain climbers

Weights –  kettlebell swings

Legs/Cardio – runner’s squats

Weights – dead lifts

Legs/Cardio – pistol squats


We stretched/cooled down while we did Name-o-Rama and Announcements.


Totally forgot to share my COT there, but here it is:

“It is not the mountain we conquer but ourselves.” – Edmund Hillary, New Zealand mountaineer who was one of two who were first to reach the summit of Mt. Everest

It seems he is saying, the hard things themselves are not really the biggest thing, it’s more our thoughts/fears/doubts to get over, in order to try the hard things and often succeed!

And as a believer, this verse is one that helps me overcome those fears and doubts: I can do all things through Christ who strengthens me!


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