09/18/2023 - the_mud_room - Tabata-style Full-Body Beatdown

AO: The M.U.D room

When: 09/18/2023

QIC: Songbird


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Titanium, Flip Flops, Zookeeper, Thriller, Tex, Rerun, Miyagi, Songbird


It was nice and cool this am!! We first stretched out as I shared the intro/disclaimer.

Then we did a couple warm-ups together:


Butt kicks

10 toy soldiers in cadence

The Thang:

Two sets of 5 combo-exercises each, each repeated 3x  – 45sec on, 15sec off:

  • Hammer curls w. Side lunges
  • Squat-to-overhead presses
  • Upright rows w. Forward/back lunges
  • Y curls w. Single leg kick out
  • Dead lifts w. Calf raises


  • Tricep curls w. Side leg raises
  • Tricep kickbacks w. Narrow squats
  • Single bent over rows w. Single leg dead lift (switch sides halfway)
  • Reverse flys w. Sumo squats
  • Kettlebell swings


45 sec of Russian twists

20 bicycles (L/R is 1)

Finally stretched, cooled down, with COT:

Whatever happens on any given day, every next day is NEW, with new grace and new strength!

Lamentations 3:22-23

    The steadfast love of the LORD never ceases;

        his mercies never come to an end;

    they are new every morning;

        great is your faithfulness.


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