11/02/2022 - the_mud_room - Zoo and Rerun Q

BackBlast:

Zookeeper’s VQ was a great one! She warmed us up with animal exercises and cooled us down with animal stretches.  You gotta love a great themed warm up/cool down! Check out the pictures for those exercises – complete with animal icons!

We then moved on to a rerun Q (without the “boyfriends” and parking lot) with ladders.  The last ladder was done on the green and shortened to fit the time, but we did travel to the short stairs for that part of the beatdown. Wonder what those driving by thought of us as we Crab Walked up and down the stairs?!

The Thang:

Parking Lot – Boyfriends/Weights
	10	Overhead Press
	20	Squats
	30	Hammer Curls
	40	Deadlifts
Stairs
	10	Run Up/Down = 2
	20	Crab Walks
	30	Side Steps
	40	Reverse Lunges (Bottom Stair)
Planks
	10	Side Plank Reachs (10 per side)
	20	Plank Walk
	30	Annie (Plank + Hand Circles / each = 1)
	40	Plank Jacks
Abs – Mats
	10	War Hammers (1 Chest Press to 4 Russian Twists)
	20	BG Situps
	30	Flutterkicks
	40	Glute Bridge
Ladder – every other line & back
	5	Pushups
	10	Squats
	20	Smurf Jacks
	30	Toe Taps
	40	Mountain Climbers
	50	Calf Raises

COT:

“…God disciplines us for our good, in order that we may share in His holiness. No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.” – Hebrews 12:10-11

It takes a lot to get here at 5:30am but we feel refreshed/renewed by the discipline and fellowship!