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