Catamount Complex 1/17/23, 5:15 AM, 30 Degrees – CHOICES
PAX: 7 Total: Squeezebox, Firewalker, KOA, Irish Car Bomb, LowFlow, H-ups(FNG, welcome!)
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, 20 High Knees in Cadence, 10 Slap back jacks (start in squat position & clap hands behind back while jumping)
PreThang: 1 minute each exercise
Round 1: Balls to the wall, wall squats w/ calf raise
Round 2: Chicken Peckers, wall squats w/ alternating foot raise
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), wall squats w/ alternating foot raise & calf raise
The Thang
We set up a square with exercise stations every 20 yards. PAX bearcrawled from station to station, keeping their head facing the same direction each time, so we ended up with bearcrawl, crawlbear & sideways bear crawl each direction. At each station, the PAX did 25 reps before proceeding to the next station. The theme was “choices” so PAX could choose from 3 exercises of varying difficulty depending on their goals for the day. Station 1 = Merkins, Station 2 = Lower Body, Station 3 = Core, Station 4 = Burpees (rep choices of 10, 15, 20).
Core Finish
We finished with yoga based core exercises to the entire song of “Everybody Hurts” by REM, which is a 6 minute song.
COT: The COT was tied into the theme of the workout: Choices. We talked about how the little choices we make all day determine whether we will succeed or fail at accomplishing our goals. And tied it into the workout, giving PAX the opportunity to choose the option that best aligns with their goals.
Aye!
Duracell
