Date: 04/23/24
PAX: Coors, OCB, and Roadshow (QIC)
Warm Up:
- 5x IC Good mornings
- 10x IC Bean pickers
- 10x IC Toy soldiers
- 10x IC arm circles complex
- 10x IC Windmills
The Thang:
Head to Death Row w/two blocks
HIIT Workouts: All exercises 45 seconds on and 15 seconds off
HIIT 1:
- 8 Count Ratchet squats
- Power ups
- Pushup toe taps
- Bridge and reach
- Angels and devils
- Merkins
- Run down to the end of the wall and back
- Repeato
HIIT 2:
- 2 PAX side to side box jumps (box jump -> side jump over block -> box jump -> side jump back over block)
- 1 PAX Merkin climbers (the Merkin part of a Navy Seal burpee: One knee in at each up)
- Switch
- Run down to electrical box and back
- Repeato
HIIT 3:
- Low flutters
- Incline Merkins
- Plank
- Dips
- Low flutters
- Incline Merkins
Return to flag
Moleskin:
We had another great morning. The temperature was prefect and there was no rain. I stole the first five exercises from a YouTube video (https://www.youtube.com/watch?v=08RCq776pw0), and not only will I keep using them, I might try using a few others from that video. All of the exercises were meant to cover a bit of everything and keep you moving. We covered upper, core, and lower, and I tried to keep changing the targeted muscle group with each exercise so the previous one got a little rest. I also like AMRAP and HIIT type workouts because everyone can scale it to their abilities. So for Coors and OCB, who are levels above me, they were able to push themselves to the point of competition, and I could do what I was able to without really holding anyone back.
There really isn’t much else to say other than everyone killed it today. Thanks for coming out, and I hope you got a solid workout. Cheers!