01/23/2023 - the_mud_room - Upper body-focused Beatdown!

AO: The M.U.D room

When: 01/23/2023

QIC: Songbird


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Tex, Boxer, Songbird


Three of us made it out to the MUDRoom this morning, after the grueling 10-mile ruck yesterday!! The wind was bitingly cold, so we decided to work out in the parking deck. Because I knew our legs would be toast, I decided to make this beatdown focused on upper body exercises, switching back and forth between arm and ab exercises, many being on our mats!!

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

Then we did some Warmups:

  • Hi-knee march down to certain spot
  • Toy soldiers march back up to original spot by our mats
  • 10 grass grabbers

We started with 2 minutes of hand-release push-ups, for the Olympics. We each pushed ourselves personally and beat our latest totals, so we were excited!

For The Thang we did 32 exercises (I picked out all the arm and ab exercises I could from the FiA Lexicon!) – 45sec on, 15sec off:

Weights – bicep curls

Abs – alternating shoulder taps

Weights – tricep curls

Abs – American Pie sit-ups

Weights – upright rows

Abs – ankle biters

Weights – bent over rows

Abs – bicycles

Weights – overhead press

Abs – boat canoes

Weights – flys (on back)

Abs – Bradley Coopers (1 BGS, 1 LBC)

Weights –  kettlebell swings

Abs – Brittany Spears (lay on stomach stretch)

Weights – reverse flys

Abs – Brooke Burkes (J-Los)

**Water Break**

Weights – hammer curls

Abs – Russian twists

Weights – tricep kickbacks

Abs – Carolina dry docs

Weights – front arm raises

Abs – commandos (up-down planks with shoulder taps in between)

Weights – lateral arm raises

Abs – Dollies (feet 6 inches off ground, open/close legs)

Weights – dead lifts

Abs – dying cockroaches

Weights – standing chest flys

Abs – flutter kicks

Weights – bench press (on back)

Abs – fold the tacos

Weights – wood chops

Abs – frog pumps (glute bridges with knees bent flat on floor)

Stretched/Cooled down while I shared my silly COT that doesn’t make sense all the way, but rhymes a bunch and was a celebration and encouragement from completing the ruck yesterday, so the PAX humored me by listening to it! They were gracious and said they liked it💜


When you’re stuck in the muck and think you suck,
Remember our RUCK and know you have more than luck, you don’t even need a buck to take a truck, you just need your FiA friends to pluck you out of that muck and tell that bad luck to make like a duck, and just chuck it like a hockey puck…YOU ROCKED THE 10-MILE RUCK!!!!!!!!😄


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