The MESS HALL 08/16/22, 5:30 AM
PAX: 8 Total: Griswold, Frosty, Grease Fire, Bovine, Stapler, Stella, Harding
QIC: Duracell
This was called the “Creepy Tree Hugger” workout because we used trees for resistance exercises, similar to how you’d use a wall.
Warmarma: 20 side straddle hops, 12 tappy taps, 12 sun gods, 12 reverse sun gods, 5 slow burpees, 5 fast burpees, 8 Fried Egg Burpees (while in the down position of a burpee, flip over onto your back, then back over to finish the burpee.)
The Thang: We did “rounds” consisting of 1 minute of upper body resistance, followed by 1 minute of lower body resistance, followed by a cardio activity to complete the round.
Round 1: Dirty Hookup (start in plank position facing a tree trunk, one hand at a time, place your hands onto the tree so you’re in an elevated plank, then repeat), wall squats, 8 Turkish Getup Burpees (Turkish getup + a burpee = 1.)
Round 2: Balls to the wall, Bulgarian squat right foot on tree, bear crawl 30 years.
Round 3: Chicken Peckers, Bulgarian squat left foot on tree, 8 “you call it burpees” – PAX chose an exercise that we incorporated into a burpee. First up: Rosalita burpees, so we did 8 fried egg burpees with a rosalita while on our back.
Round 4: Wall Walk (start in balls to the wall then walk your hands out to parallel & then back into balls to the wall at your own pace), 1 Legged Wall Squats: Start in wall squat & lift one foot at a time at your own pace, bear crawl 30 yards.
Round 5: 20 Derkins with feet elevated onto tree trunk, Crescent Chair (start in deep squat & alternate into lunge position without raising up), 8 kracken burpees.
Round 6: 20 Pickle Pusher Merkins (Start in a bear crawl position, rather than go straight up & down for the merkin, we pushed forward with our hips in dive bomber fashion & went back up with our 6 headed in a 45 degree angle up & backward) 20 Walking Monkey Humpers, Bear Crawl 30 yards.
Round 6: 20 Pickle Pusher Merkins w/ right foot raised, 1 minute low alternating lunge, 8 spiderman burpees (burpee with an amazing spiderman at the bottom.)
Core Finish We did core work for the entire “Everybody hurts” song, roughly 6 minutes. 20 Spiderman Merkins I/C (start in plank, while lowering down to the ground, lift your right knee to your right elbow, switch. This is probably the hardest core exercise we did.) 20 Flutter Kicks I/C. Yoga Belly: (Start on back, holding both knees to chest, kick one foot out & hold off ground, hold for 10 seconds, then raise your hands forward for 10 seconds, put your hands behind your head for 15 seconds, switch sides.) 20 Freddie Mercurys I/C. 15: right hand to left foot. 15 left hand to right foot. Finished with Sarpy Slammers around the circle.
COT: The COT was based on an emotional week. A PAX had a friend with a 2-year old son who needed a liver transplant from a willing donor of a certain blood type. I was beyond proud when within a few hours, 9 PAX had volunteered to go through the testing process for compatibility & actually cried tears of joy. Later the same day, the young man tragically passed away & I cried tears of sadness. The COT was around being okay with expressing & admitting your emotions.
Aye!
Duracell