The DRAGONS LAIR 10/08/22, 6:00 AM, 31 Degrees
PAX: 11 Total: Mr. Miyagi, Canadian Bacon, Lincoln Logs, Obi Wan, Stormchaser, Yodel, Big Unit, The Fridge, Styx, Blades of Glory
QIC: Duracell
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 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: Dirty Hookup (start in plank position facing the fence, one hand at a time, place your hands onto the fence so you’re in an elevated plank, then repeat), 1 min of fast feet with “down” on my call, 1 min wall squats, 10 Burpees
Round 2: Balls to the wall, 1 min of fast feet with “jump squat” on my call, Wall squat while alternating legs, 10 Broad Jump Burpees.
Round 3: Chicken Peckers, low kicks, Bulgarian squat left foot on tree, 8 “you call it burpees” – PAX chose an exercise that we incorporated into a burpee. First up: Merkins, so we did 8 kracken burpees.
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), Low kicks w/ high kicks on my call, Bulgarian squat right foot on tree, 8 “you call it burpees” – PAX chose an exercise that we incorporated into a burpee. Next up: Heels to Heaven, so we did a burpee & then rolled over onto our backs for Heels to Heaven & rolled back over & completed the burpee.
MERRY GO ROUND MERKINS
We headed to the merry go round & split into 2 groups of roughly 6 each. The first group placed their feet on the merry go round & performed 20 merkins. After each merkin, the PAX moved in a circle by walking their hands one step to the right. (This is extremely challenging because the merry go round will not move unless everyone is moving at the same time, the attempt to push sideways in this position is an very challenging on your core.) The 2nd group AMRAP’d Freddie Mercurys while waiting.
We repleated the exercise moving to the left, while group 2 AMRAP’d LBC’s.
ROUND THE CLOCK MERKINS
We finished The Thang by mosying to a short hill. We performed 20 merkins with our heads pointing in the 6, 12, 3, then 9 positions on the clock. After each set of merkins, we bear crawled up the hill. Our break was to walk back down the hill.
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 sharing a speech that Duracell had heard years ago from Joe Montana. Montana spoke to the mindset of Jerry Rice at his very first practice of his rookie year. They were doing a drill of simply standing at the goal line & running a 10 yard pass route, catching the ball, back in line, repeat. Rice did it different: Every time he caught the ball, he sprinted the remaining 90 yards to score a touchdown. At first, teammates were annoyed that he was wasting time. When a veteran told Rice “you don’t have to do that” Rice’s reply was epic: “Every time I touch the ball, I expect to score.” Before long, all the receivers were sprinting 90 yards after their catch & the defenders also starting pushing harder to prevent the scores. The challenge to the PAX was: Every time we touch the ball in our lives: The opportunity at work, the conversation at home, etc, we expect & strive for the best outcome.
Aye!
Duracell
