11/02/2022 - the_mud_room - Zoo and Rerun Q
AO: The M.U.D room
When: 11/02/2022
QIC: Zookeeper and Titanium
PAX:
Number of Pax: 4
Number of FNGS: 0
Pax Names:
Zookeeper, Boxer, Graphite, Titanium
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!
Pictures:
