Fitness. Fellowship. Faith.Still honing my points-earning bootcamp system, with the third iteration rolling out to the #TOTS at Seismic on December 7 (at date that will live in infamy, for reasons far greater than my Q). The PAX were informed at the outset that there would be 30 burpees at the end of the workout, with the chance to earn points and reduce that # during the workout.
Conditions: A damp and cool 40s
COP
- SSH x2 IC
- Mtn Climbers x 20 IC
- TTT x 10 IC
- Imperial Walkers x 10 IC
- LBACs x 10 IC
The Thang
Partner up, mosey to the cage for one block per partner grouping. Execute the following Speed Doras in the parking lot beside the senior center. Each time Partner 1 and Partner 2 exchange, they earn a point:
Speed Dora 1 (run around lot):
- 50 overhead press
- 100 curls for the girls
- 150 squats
Speed Dora 2 (broad jump to cone and back):
- 50 dammits
- 100 CDDs
- 150 toe taps
Speed Dora 3 (bear crawl to cone and back):
- 50 tricep extensions
- 100 bent rows
- 150 LBCs
Between the first and second Doras we did Two-Minute Merkins – as many merkins as you can do in two minutes. For every 50 that you and your partner complete, you earn an additional point.
Between the second and third Doras we did Two-Minute Big-Boy Sit-Ups – same as the merkins, except you earn a point for every 40 you and your partner complete.
Return to flag for burpees and Mary. Each partner group subtracts their total # of points from the 30 burpees, and executes the remainder.
Count-a-rama / Name-a-rama / Pledge / COT / BOM
Notes: The strategy behind the points system is two-fold. The intent is to encourage the partners to maximize the # of handoffs during the Dora. This happens by 1) Running/broad-jumping/bear-crawling quickly; and 2) taking the time to execute the exercises with proper form. The result, if done properly, should maximize the suck and the opportunity to Get Better™.