Location: The OC
PAX: Beats, Gilly, Keys, Anchor, Ranger, Sue Sue, Poppy, Bookworm, Juicer
20 x Jumping Jacks 20 x Imperial Walkers 40 x Arm Circles (20 forward, 20 reverse)
Explain to PAX that slow is the name of the game and mosey around loop.
Fire up the Playlist to set the mood. I begin with “Slow Ride” by Foghat.
Subject PAX to Volt 45s. Volt 45s is a decontructed sit up, much in the vein of a Colt and Bolt 45. Start at 45° from the ground, and slowly bring the angle up to 90° and back down to 45° for 15 reps, then from 0° to 45° for 15 reps, then from 0° all the way up to 90° for 15 reps. The count is a very slow “UP…2…3…4…DOWN…2…3…<Rep #>” as 1 rep. 1 rep should take about 10 seconds.
Stir the PAX by moseying them through the loop.
Have PAX perform 20 slow calf raises, using the same count as the Volt 45s, making sure PAX raise as much as they can, and descend as slow as their ankles will allow. Hold the last few positions extra long.
Mosey to wall for a Wall sit through a song of Q’s choosing. 1 minute ON, 30 seconds OFF, for the entirety of “99 Red Balloons” by Nena in our case. Stir PAX again through the loop. Perform 20 Tempo merkins (slow 123 down, up on 4) and 20 Tempo Rows. Stir PAX again through the loop.
Perform 20 Tempo Bicep Curls and 20 Tempo Squats.
Repeat 20 Tempo merkins and wrap things up with a fast burn of as many burpees as possible in two minutes!
Count-O-Rama // Name-O-Rama // COT
Slowing down can be great for both your workout and your life. We often just let adrenaline, gravity, inertia, and momentum carry us through our lives but slowing down can help us be more fully present and be more intentional about our choices. I encourage everyone to try to slow down more, especially during this busy time of year.