The Pit 2/25/23, 6:00 AM, 11 Degrees – Embrace The Suck
PAX: 12 Total: Busser, Chernobyl, Low Flow, Ditty, Fun Dip, Animal House, Dozer, Stranglehold, Raybans, Icy Hot, Farva
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
We mosied to a nearby baseball field to use the frozen dirt of the infield. The workout was a High Intensity Interval Training Workout, using plastic plates as “sliders” to assist with our bodyweight resistance training. We did 45 seconds of exercise, followed by 15 seconds of recovery, which we used to explain the next exercise. After each round, we did 10 “You Call it Burpees” where PAX chose their favorite exercise, which we incorporated into a burpee. The last round was called “slow death” and was the hardest exercises.
ROUND 1
SLIDING BURPEES
ONE ARM FLY MERKINS – RIGHT HAND SLIDES
RT LEG REVERSE SLIDING LUNGE
BODY SAW
ROUND 2
SLIDING NAVY SEAL BURPEES
ONE ARM FLY MERKINS – LEFT HAND SLIDES
LEFT LEG REVERSE SLIDING LUNGE
PLANK JACKS
ROUND 3
HAND WALK FRONT & BACK, FEET ON SLIDERS
BOTH HANDS SLIDE FLY MERKINS
ALTERNATING LUNGE, STAY LOW
ON KNEES, SLIDE HANDS FORWARD
ROUND 4
MOUNTAIN CLIMBERS
RIGHT LEG CURTSY LUNGE
CRAB WALK DIPS
MR. MIYAGI PLANKS (Wax on/Wax Off while in a plank)
ROUND 5
TWO LEG KNEE TUCK
LEFT LEG CURTSY LUNGE
SLIDING MAHKTARS
BIG BOY SLIDES
SLOW DEATH
SINGLE LEG MOUNTAIN CLIMBERS, RIGHT LEG
SINGLE LEG MOUNTAIN CLIMBERS, LEFT LEG
SPIDERMAN SLIDING MERKINS
2 LEG HAMSTRING CURLS
Core Finish: We performed a static, yoga-based core exercise for the last 2 minutes of the workout to the song “Wonderful World” by Louis Armstrong.
COT: The COT was called “embrace the suck”. A number of PAX just started the 75 Hard Challenge & others are striving to reach a goal. The discussion centered around embracing the challenge, when you’re exhausted, hungry, or sore. When those things happen, we need to realize that the effort is working when we get those results & embrace it.
Aye!
Duracell