September 4, 2020

Ice, Ice Baby

THE SCENE:
Muggy, no wind, warm in other words…perfect

F3 WELCOME & DISCLAIMER:

Given to ensure the PAX knew what’s up

WARM-O-RAMA:
20 – SSH

10 – Daisy Pickers

10 – Tempo Merkins

Mosey

THA-THANG:
Lazy Dora:

  • Round 1 – PAX 1 – Burpees, Partner PAX – SSH – 40 Burpees, evenly distributed
  • Round 2 – PAX 1 – Merkins, Partner PAX – High Plank – 100 Merkins, evenly distributed
  • Round 3 – PAX 1 – LBC, Partner PAX – 6” – 160 LBC, evenly distributed
  • Round 4 – PAX 1 – Squats, Partner PAX – Al Gore – 200 Squats, evenly distributed

Ice, Ice Baby – Side Plank/Shoulder Taps during the rap, Tuck Jumps on every “Ice”

Sprints

2 min Breathing exercise

Howling Monkey, count down from 6 – Penalty = if you give out of the hold, all other PAX do a burpee while you watch.  No one wanted to be the guy who gave out the penalty.

MARY:
Flutter Kicks, Box Cutters, Gas Pumpers, Heel Touches

Plank it out

COUNT-OFF & NAME-O-RAMA:
8 PAX

CIRCLE OF TRUST/BOM:
Exercise using your breath.  After sprints we spent 2 minutes sitting still focused on inhale/exhale through our nose.  That 2 minutes went by quickly but it effectively dropped our heartrates and allowed us to re-focused on the next set of exercises (mary).  That same 2 minute breathing break can help you tackle any stressful situation – it just takes you intentionally practicing, every day, every time.

QIC:
Roots
Workout Date:
09-04-2020