The Danger Zone 5/03/23, 5:15 AM, 50 Degrees – The Mental Game of Fitness

PAX: 14 Total: Irish Car Bomb, Rooney, Amadeus, Pork Chop, Razzle Dazzle, Beans, Switch Foot, Echo, Uncle Jesse, Stranglehold, Sundance, Animal House, Icy Hot

QIC: Duracell

Warmarma: 15 side straddle hops, 10 sun gods, 10 reverse sun gods, 10 tappy taps,  10 big ones, 5 slow burpees, 5 fast burpees, 10 Slap back jacks (start in squat position & clap hands behind back while jumping)

The Thang

We used the awesome turf on the Titan football field. The workout was a High Intensity Interval Training Workout, using plastic plates as “sliders” to assist with our bodyweight resistance training. We did 40 seconds of exercise, followed by just enough time to explain the next exercise.  The last round was called “slow death” and was the hardest exercises.

ROUND 1 

SLIDING BURPEES

ONE ARM FLY MERKINS – RIGHT HAND SLIDES

RT LEG REVERSE SLIDING LUNGE

BODY SAW

ROUND 2

SLIDING NAVY SEAL BURPEES

ONE ARM FLY MERKINS – LEFT HAND SLIDES

LEFT LEG REVERSE SLIDING LUNGE

PLANK JACKS

ROUND 3

HAND WALK FRONT & BACK, FEET ON SLIDERS

BOTH HANDS SLIDE FLY MERKINS

ALTERNATING LUNGE, STAY LOW

ON KNEES, SLIDE HANDS FORWARD

ROUND 4 

MOUNTAIN CLIMBERS

RIGHT LEG CURTSY LUNGE

CRAB WALK DIPS

MR. MIYAGI PLANKS (Wax on/Wax Off while in a plank)

ROUND 5 

TWO LEG KNEE TUCK

LEFT LEG CURTSY LUNGE

SLIDING MAHKTARS

BIG BOY SLIDES

SLOW DEATH

SINGLE LEG MOUNTAIN CLIMBERS, RIGHT LEG

SINGLE LEG MOUNTAIN CLIMBERS, LEFT LEG

SPIDERMAN SLIDING MERKINS

2 LEG HAMSTRING CURLS

Core Finish:  We finished with a traditional round of Sarpy Slammers.

COT: The COT was a discussion about the mental game of physical fitness & not limiting yourself with self-imposed mental limitations of your ability.  PAX were encouraged to push themselves to their own limit, regardless of how many reps are recommended in the exercise, how many the guy next to you is doing, or how many you think you can do – challenge yourself to remove your own mental barriers.

Aye!
Duracell

F3Omaha - 4192 posts

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The Danger Zone

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