Conditions 47° F
1 minute warning
No FNGs
Disclaimer
Prayer/ COT
Mosey to the field and circle up
Warm up with some classic exercise 4ct IC
HIIT workout by Fitness Blender
Do each exercise interval without rest(no rest between exercises) . 20 sec rest between each interval.
HIIT Ladder Workout
60 Sec – Flutter Kick Squat
60 Sec – High Knees
60 Sec – Burpee
60 Sec – Jumping Jacks
20 Sec – Rest
50 sec – Flutter Kick Squat
50 Sec – High Knees
50 Sec – Burpee
50 Sec – Jumping Jacks
20 Sec – Rest
40 Sec – Flutter Kick Squat
40 Sec – High Knees
40 Sec – Burpee
40 Sec – Jumping Jacks
20 Sec – Rest
30 Sec – Flutter Kick Squat
30 Sec – High Knees
30 Sec – Burpee
30 Sec – Jumping Jacks
20 Sec – Rest
20 Sec – Flutter Kick Squat
20 Sec – High Knees
20 Sec – Burpee
20 Sec – Jumping Jacks
20 Sec – Rest
10 Sec – Flutter Kick Squat
10 Sec – High Knees
10 Sec – Burpee
10 Sec – Jumping Jacks
20 Sec – Rest
The idea of this kind of workout is that you are pushed to your near breaking point in terms of cardiovascular threshold and capacity for exertion, but it’s completely doable because of the frequent breaks and high intensity intervals that get increasingly short as you progress.
https://www.fitnessblender.com/videos/brutal-hiit-ladder-workout
Finish with HIIT now round the circle with pax calling exercise and cadences until time. Pups called 60 secs of rest ,Deadstick made us do HIS chiropractor prescribed exercises, Finch copperhead squats, Ebert Dead bugs, there were merkins, LBCs , and other exercises performed but YHC is old and forgot them.
Mosey to the flag
Count o rama and name o rama
Announcements
P200 F3 Lexington teams need runners
Cottonmouth coming
F3 Lexington anniversary 7yrs 3/6 Saturday at Riverbluff F3 Graveyard 630am
Trash pick up was a big success thanks to all the pax participating, special thx to Deadstick and Bunkbed for taking the pickup load of bags to the dump station
Prayers
PETAs son
Fleas foot/ankle
Emmy job situation, health/recovery
Steamers son
Honeybun life stuff we all know he has a lot going on right now
Brainiac health/ healing, wrestling skills. Maybe rename him Nacho Libre
Ralphie healing, we got your 6😉
If I forgot about you, I am sorry, I’m old and forgetful.
Love you brothers,
Katniss