14 of The Hollow’s finest came out ready to work hard. YHC knows this group likes a challenge so its always tough to find a workout that can meet their expectations. So to mix things up a little bit, YHC decided that a good HIIT (High Intensity Interval Training) workout could do just that. Here’s how it went.
Conditions: 71 degrees, 100% humidity
Disclaimer/Prayer
Mosey one lap around the parking lot and head to soccer field.
COP
SSH x 20 IC
TTT x 15 IC
Windmill x 15 IC
Circuit 1:
Air Squats x 30 Sec
Alternating Jump Lunge x 30 Sec
Rest x 30 Sec
Rinse and repeat 2 more times
Circuit 2:
Diamond Merkins x 30 sec
Run in place x 30 sec
Rest 30 Sec
Rinse and repeat 2 more times
Circuit 3:
Freddy Mercury x 30 sec
Mountain Climber x 30 sec
Rest 30 sec
Rinse and repeat 2 more times
Mosey to sideline
Sprint across field
Rest 30 seconds
Sprint back
Rinse and repeat
Mosey back to the circle.
Circuit 4:
Alternating lunges x 30 sec
Plank tucks x 30 sec
Rest 30 sec
Rinse and repeat 2 more times
Circuit 5:
Carolina Dry Docks x 30 sec
Plankjacks x 30 sec
Rest 30 sec
Rinse and repeat 2 more times
Circuit 6:
Flutterkicks x 30 sec
Burpees x 30 sec
Rest x 30 sec
Rinse and repeat 2 more times
Circuit 7:
Low plank x 30 sec
Low right side plank x 30 sec
Low left side plank x 30 sec
Rinse and repeat 2 more times
Run back to the shovel flag.
COT
Prayer Requests:
– Squatter having surgery this morning
– Gravedigger friend of the family, Lynn, battling cancer
– Honey Boo Boo’s daughter flying home from S. Dakota today
Announcements:
– Sweet Baby O 5k, 8/4
– Jailbreak Escape, 8/18
– Stomp the Swamp, 8/25
– Blue Ridge Relay, 9/7-9/8
– Hollow converge at Shawshank 7/28. Gravedigger has the Q. Homeless Vets workout to follow. Let’s continue to MSGA!
Closing Prayer