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

AO: The M.U.D room

When: 11/02/2022

QIC: Zookeeper and Titanium


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Zookeeper, Boxer, Graphite, Titanium


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


“…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!


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