Mission Forge 6/19/23, 5:30 AM, 65 Degrees & Humid! THE LINE
PAX: 8 Total: Kickstand, Taxman, High Hat, Barbed Wire, Switchfoot, Picasso, Chippendale
QIC: Duracell
Huge thanks to Chippendale & Kickstand for having me at Mission Forge! Was very excited to Q the only site in Omaha that has a Smurph & Bootcamp at the same site, which is glorious!
We gathered in the parking lot to discover that the PAX who had been practicing Extreme Meditation during the Smurph had awoken from their trance-like state, wiser & hardened from the inside out. The Mission Statement, Credo, & 5 core principles were stated. At that point, a prepared playlist began that typically only the Q enjoys, but Barbed Wire appeared to know the words to most songs & that was appreciated. (Would love to karaoke with that guy.) We walk/mosied maybe 50 yards to a wide open spot in the parking lot & let the games begin.
Warmarma: 10 side straddle hops, 10 sun gods, 10 reverse sun gods, 10 tappy taps, 10 big ones, 15 Slap back jacks (start in squat position & clap hands behind back while jumping)
The Thang
Each PAX picked a line in the parking lot to use as their exercise accessory. We High Intensity Interval Training rounds of 45 seconds of each exercise with 15 second breaks, which is just enough break between exercises to set up for the next move. PAX used the line as a target to go to or over.
We did 6 rounds, typically getting a little harder each round. The sequence of exercises targeted: Cardio, Upper body, Core, repeat…
Round 1: Bonnie Blairs, Right Side Step Merkins (start perpendicular to the line, step right hand & foot to the line as you drop down into your merkin). Big Boy Butt Kicks (big boy & kick your feet to your butt when you sit up.) Mountain Climber (small step back from line, cross line each step.) Plank Walk: Hold a plank, 1 step forward, 1 back.
Round 2: Bonnie Blairs with hands in the air. Left Side Step Merkins (start perpendicular to the line, step left hand & foot to the line as you drop down into your merkin). Core: Hands on ground, holding butt off the ground with feet out, alternate crossing your feet. Mountain Climber (medium step back from line, cross line each step.) Plank Walk + shoulder tap: Hold a plank, 1 step forward, 1 back, shoulder tap, repeat.
Round 3: Jump Squats. 2-hand+feet Side Step Merkins (start perpendicular to the line, step both hands & feet over the line, then do your merkin). Core: Hands on ground, holding butt off the ground with feet out, alternate 1 foot to butt. Mountain Climber (big step back from line, cross line each step.) Plank Walk + shoulder tap + merkin: Hold a plank, 1 step forward, 1 back, shoulder tap, add 1 merkin repeat..
Round 4: Jump squats & touch ground with each rep. Staggered hand merkin with right hand forward, left in standard markin position. Alt Curtsy Lunge: back lunge, stepping back at 45 degree angle. Ski Down Abs: 6 on the line, hands & feet in the air, rotating hands & feet to alternating sides of the line. Single leg mountain climber, mountain climber motion while 1 foot never touches ground.
Round 5: Jumping Bonnie Blairs. Staggered hand merkin with left hand forward, right in standard merkin position. Alt Curtsy Lunge: back lunge, stepping back at 45 degree angle. Core: Boat position while keeping feet together & tapping to alternating sides of the line. Single leg mountain climber, mountain climber motion while 1 foot never touches ground.
Round 6: Jumping Bonnie Blairs with hands in the air. Plyo Side Step Merkins (start perpendicular to the line, jump both hands & feet over the line, then do your merkin). Alt Big step lunge.
Core Finish: 6 minutes of core to the song “Everybody Hurts” by REM.
COT: The COT was based on using the line we used in the workout as a metaphor & repeatedly making small efforts to “reach the line” over & over throughout the years to achieve our long term goals.
Aye!
Duracell
