The Bell Tower 10/21/22, 5:15 AM, 47 Degrees
PAX: 12 Total: Girl Dad, FedEx, Irish Car Bomb, Irish Car Bomb, Icy Hot, Rooney, iMac, Harding, Uncle Jessie, Strangehold, Ditty, G-String
QIC: Duracell
Warmarma: 10 side straddle hops, 15 sun gods, 15 reverse sun gods, 10 tappy taps, 10 big ones, 5 slow burpees, 5 fast burpees, 10 Press Jacks (merkin while moving down in the merkin, kick your feet out similar to a side straddle hop)
PreThang: We did “rounds” consisting of 1 minute of upper body resistance using a fence as resistance, followed by 1 minute of High Intensity Interval training, 1 minute of lower body resistance, followed by an additional cardio activity to complete the round. The theory was to use the static resistance training to build muscle & the cardio to keep our heart rate elevated.
Round 1: Balls to the wall, 1 min of fast feet with “down” on my call, 1 min wall squats
Round 2: Chicken Peckers, 1 min of fast feet with “jump squat” on my call, Bulgarian squats with right foot on bench
Round 3: 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), Bonnie Blairs with hands in the air, Bulgarian squats with left foot on bench
The Thang
We mosied to the bottom of a steep hill. We did 4 rounds of 20 round the clock merkins (using the hill, facing 3, 6, 9, 12 on the hill), bear crawled up the hill, then did 10 “you call it burpees” where PAX took turns calling out their favorite exercise, which we incorporated into a burpee.
Core Finish
We finished with 6 minutes to core to the song “everybody hurts” by REM.
COT: The COT was centered around my belief that we don’t stay the same, we either get better or worse based on our choices. With cold weather arriving this week, we talked about that holidays and New Years is just around the corner. The PAX were challenged to think about their New Year’s Resolution now & start working towards those goals. We finished by talking about the mental victory of achieving a physical goal & how the accomplishment changes you as a person.
Aye!
Duracell