The Combine 3/24/23, 5:15 AM, 27 Degrees – THE LINE
PAX: 11 Total: Barber Shop, Farva, Kill Switch, Animal House, Spring Break, Zebra Cakes, Bouncer, Superfly, Cataracts, Skipper
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)
The Thang
Each PAX picked a line to use as their exercise accessory. We did High Intensity Interval Training rounds of 40 seconds of each exercise with 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 began each round with 10 “Burpee you call it’s”. PAX took turns picking their favorite exercise, which we incorporated into a burpee & have determined that yes, you can turn any exercise into a burpee.
We did 4 rounds, typically getting a little harder each round. The sequence of exercises targeted: Cardio, Upper body, Core, repeat…
Round 1: Right Side Step Merkins (start perpendicular to the line, step right hand & foot to the line as you drop down into your merkin). Mountain Climber (small step back from line, cross line each step.) Plank Walk: Hold a plank, 1 step forward, 1 back.
Round 2: Left Side Step Merkins (start perpendicular to the line, step left hand & foot to the line as you drop down into your merkin). 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: 2-hand+feet Side Step Merkins (start perpendicular to the line, step both hands & feet over the line, then do your merkin). 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: Plyo Side Step Merkins (start perpendicular to the line, jump both hands & feet over the line, then do your merkin). 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, switching at 20 seconds: mountain climber motion while 1 foot never touches ground.
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: We talked about how crossing a literal line as a goal typically involves more detailed planning & a higher rate of success. Using a marathon as an example: We commit by signing up, we download and/or print a daily plan, we often have a training/accountability partner, we further commit by telling those around us about our plan. The end is obvious because we cross the line. The challenge was to use the same detailed planning strategy for challenges without a “line” such as weight loss or dropping bad habits.
Aye!
Duracell