
11/17/2023 - the_mud_room - Thanksgiving-themed Beatdown!!
AO: The M.U.D room
When: 11/17/2023
QIC: Songbird
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Zumbo, Tex, Miyagi, Kiwi, Wile-E, Songbird
BackBlast:
I did my annual Thanksgiving beatdown at the MUDRoom today, with a HAPPY Thanksgiving playlist to go with it! So much fun even though we were working so hard!! And so much to be grateful for…(starting with FiA friends to work out with!)
First, Stretching/Warmups:
- Squat to fold
- Warrior 3 to gate swing
- Side lunge reach over
- Lunge to half split
- Worlds greatest stretch
- Cat cow
- Childs pose
- Downwards dog to upwards dog
- 90/90s
The Thang:
We did 60 seconds each of exercises that spelled THANKSGIVING, alternating with a 30 second plank variation, for a “Planksgiving” routine! We had 10 second rests in between each exercise/plank. The exercise/plank list was:
- T = Toy soldiers / High plank
- H = Heels to the heavens / Low plank
- A = American Pie sit-ups / (R) Side plank
- N = Narwhals (30 sec each leg) / (L) Side plank
- K = Kiss The Baby Pushup / buzz-saw plank
- S = Surrenders / Shoulder tap plank
- G = Gun show (30 sec each arm) / Thread the needle plank
- I = Imperial walkers / (R) Star plank
- V = V-ups / (L) Star plank
- I = Inchworms / Downward dog plank
- N = Narrow squat w. alt leg kickback / Up-down plank
- G = Grass grabbers / J-Lo plank
Then we did a “THANKFUL Ladder”:
T = Tricep dips x5
H = Hand release push ups x 10
A = Angry donkey kicks x 15
N = Narrow squats (knees together) x 20
K = Kangaroos (4 high knees/1 squat) x 25
F = Froggers (plank/jump feet-elbows) x 30
U = Unicycle x 35
L = LBCs x 40
After that we did a quick turkey trot (run/jog) around the green, and then a couple laps of turkey walk (duck walk with head bobbing😄🦃) around the mats!
Stretching/Cooldown:
- Squat to fold
- Warrior 3 to gate swing
- Side lunge reach over
- Lunge to half split
- Worlds greatest stretch
- Cat cow
- Childs pose
- Downwards dog to upwards dog
- 90/90s
COT:
- “Gratitude turns what we have into enough.” – Anonymous
- “Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” – Melody Beattie