Fancy Feast 12/8/23, 5:15 AM, 41 Degrees : The Line
PAX: 22 Total Completed the HIIT workout. A number of PAX from The Disco also participated in the COT: Unicycle, Yogi, Griswold, 12 Gauge, Lite Brite, House Arrest, Hard Hat, Hungerman, Tumbleweed, S’mores, Clark Kent, Peg Leg, Tardy, Enterprise, Minnow, Black Lung, Crowdsource, Hozel Rocket, Farva, Oscar, Oompah, Kickstand, Anonymous, Escobar, Low Flow, Lansbury, Scoober, Animal House, Golden Pike, Ketchup, Gundy, Amazin, Biff, Dirt King, Jump Street, Baby Shoes, Mufasa
QIC: Duracell
While the mission statement, core principles, & warmarama were taking place in the parking lot, Mufasa discreetly snuck his gang of Ultimate Disc Golf participants onto the football field. Fancy way to sneak in an activity for the @F3TheDisco crew! Perfect morning!
Warmarma: 10 side straddle hops, 10 Big Ones, 10 tappy taps, 20 High Knees, 10 sun gods, 10 reverse sun gods
Warmarma on Roids: We repeated our previous exercises, but added dumbbells to start pushing the action: 10 side straddle hops, 10 Big Ones, 10 tappy taps, 20 High Knees, 10 sun gods, 10 reverse sun gods, 20 High Knees, 15 Slap Back Jacks
The Pre-Thang & Thang were tabata style work with 40 seconds of exercise, followed by 20 seconds of recover, repeat, repeat…
Wall/Fence Pre-Thang: We lined up along a high fence & used it as a wall to perform 3 rounds: Round 1: Balls to the wall, Wall Squat, 8 “Burpee you call-its” (Pax would name an exercise & we’d incorporate the exercise into a burpee. Round 2: Chicken Peckers, Romanian Lunge, , 8 “Burpee you call-its”. Round 3: Wall Walk (start in balls to the wall, walk your hands out to plank with feet on fence & then walk feet back up wall), Romanian Lunge, , 8 “Burpee you call-its”.
The Thang:.
Round 1: Bonnie Blairs, Side Step Merkins, Big Boy + Butt Kick, Small Step Mountain Climber, Plank Walk. Round 2: Bonnie Blairs w/ Hands in the air, side step merkins, Core (hands on ground, butt up, feet out, cross feet), Medium step mountain climbers, Plank Walk + Alt shoulder tap. Round 3: Jump Squats, No Cheat Merkins… we were cut short due to time & finished with 6 Minutes of Mary to the song “Everybody Hurts.”
COT: The COT was based around New Years Resolutions & focused on having a Why that is just as important as the How to help you achieve long term goals. We talked about the importance of small victories, over & over, on your journey to accomplish the long-term goal.
Aye!
Duracell