Catamount Complex 02/20/24, 5:15AM, 38 Degrees : HIIT & Vintage IPC
PAX: 17 Total: Razzle Dazzle, Uncle Jesse, Black Tuesday, Animal House, Low Flow, Arch, Knobs, Blue Chip, Longboard, Korver
QIC: Duracell
Warmarma: 15 side straddle hops, 10 Big Ones, 10 tappy taps, 20 High Knees, 10 sun gods, 10 reverse sun gods, 15 Slap Back Jacks
HIIT Prethang: We did High Intensity Interval Training to start the workout targeting cardio, then legs, then core. Exercises were 50 seconds with a 10 second recovery before next. Round 1 – we did 2 sets of the following: Hit the Floor (alternating lunge while touching the ground in the down position), Slow down jump squat, Big Boy + Reach hands up in the up position. Round 2: we did 2 sets of the following: Hop over line + touch ground, Neverending lunge (alternating lunge while staying in low/down position), Big Boy + Reach + Feet to six at top.
IPCish Thang: We revisited a 2022 IPC workout, CareBear Squared & set up 4 stations, 20 yards apart. We bear crawled 20 yards, performed 20 of the following exercises & then bear crawled to the next station: Perfect Merkins, Bonnie Blairs, Big Boys, Burpees.
COT: The COT focused on the culture of F3 & incorporating that into our personal lives. The Q implemented the Mission Statement & Freed to Lead concepts with his team at work & shared the result & reported approval from team members.
Aye!
Duracell
