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
10 Overhead Press
20 Squats
30 Hammer Curls
40 Deadlifts
10 Run Up/Down = 2
20 Crab Walks
30 Side Steps
40 Reverse Lunges (Bottom Stair)
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


“…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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