• When: 2018-01-21
  • QIC: Brainiac
  • The PAX: Ebert, Honeybun (R), Emmy, Brainiac

The Final Countdown

YHC picked this title because not only did we hear this song during the HIIT workout, but YHC was ready for that final buzzer to go off. This workout provided a pretty good cardio routine. YHC feels like everyone left satisfied!

Conditions: Mid 30’s with 100% chance of intensity




TTT x 10

Windmill X 10

Squat X 20 OYO

Merkins X 20 OYO

LBAC X 10 (F&B)

OHC X 10

Michael Phelps X 10

Toy Soliders X 10

The Thang

Each exercise is done for 45 seconds with a 15 second rest period. Complete a set of each exercise using an AB format.

A-Squat and Press
B-Figure 8 Curls

A-Single Arm Swing (1 set with R 2nd with L)
B-Single Arm Row

A-Lunge Pass
B-Sumo Squat



B-American Hammer

A-Kettlebell Chop
B-Kettlebell Swing

Rinse and repeat!

Due to time, burpees and merkins were on done 1 time.



-P200 run training starts today!! 3 pm 7 mile out in back. Meet at dentist office on Lexington side of dam.

-1/27/18 GrowRuck—Convergence at Dreher HS- make sure your AO is open

-2/3/18 GoRuck Light Columbia SC

-2/24/18 Dam to Dam


Prayer Request

Harp’s recovery

YHC’s foot