12/02/2022 - the_mud_room - “Tabata”-style Beatdown

AO: The M.U.D room

When: 12/02/2022

QIC: Songbird


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Miyagi, Queso, Tex, Boxer, Sonic Boom, Songbird


We were 6 PAX strong at the MUDRoom this morning, and there wasn’t as much wind so the cold was bearable today, yay!

We first stretched out as I shared the intro/disclaimer.


Arms – Big arm circles, Michael Phelps, arm across, arm over back

Torso twist

Legs – Touch toes, Side lunges, Quad stretch, Runner’s stretch/lean back

Then we did a couple Warmups as pairs:

Hi-knees, going down the green

Butt kicks, coming up the green

Toy soldiers back in the circle


For The Thang, I used the generic “modified-Tabata” beatdown I had written, again (not true Tabata as I was informed that is 20 sec on/10 sec off, but instead modifying the pattern to 45 sec on/15 sec off).

Arms/weights – bicep curls

Legs/Cardio – pendulum squats

Arms/weights- tricep curls

Legs/Cardio – jump ropes

Arms/weights- upright rows

Legs/Cardio – right forward/back lunges

Arms/weights- bent over rows

Legs/Cardio – left forward/back lunges

Arms/weights- overhead press

Legs/Cardio – mountain climbers

Arms/weights- flys (on back)

Legs/Cardio – upright knee hugs

Arms/weights –  kettlebell swings

Legs/Cardio – runner’s squats

Arms/weights – reverse flys

Legs/Cardio – cross-jacks

**Run around green**

Arms/weights – hammer curls

Legs/Cardio – sumo/narrow squats

Arms/weights – tricep kickbacks

Legs/Cardio – sideways jumps

Arms/weights – front arm raises

Legs/Cardio – right side lunges

Arms/weights – lateral arm raises

Legs/Cardio – left side lunges

Arms/weights – dead lifts

Legs/Cardio – mat taps

Arms/weights- standing chest flys

Legs/Cardio – calf raises

Arms/weights – bench press (on back)

Legs/Cardio – pistol squats (switch legs halfway)

Arms/weights – wood chops

Legs/Cardio – Smurf jacks (squat jacks)


Each PAX chose ab exercise and # of reps

We stretched/cooled down while I shared the COT:

I’ve been thinking a lot about how God made me, taking temperament/personality tests etc these days, and I’m seeing that no temperament or personality is better than another, all are wonderful expressions of God, but I’m realizing that however you’re wired, you can always be operating in strengths or weaknesses within that type, so we just need to focus on being “our strong selves” rather than our weak selves, instead of wanting/trying to change who we are! So simply put, with God’s help: “Be your STRONG self, aka the BEST YOU”!!!


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