Hybrid HIIT


9 of Mountain Island's finest ventured into Cobalt for 15% chance of rain, 100% chance of PAIN!

WARMORAMA:

High Knees, Butt Kicks, Power Skip, SSH x 25 IC, TS x 15 IC, IST x 15 IC, Stretch rt hand/ Left leg , left arm up,  then Left hand/ right leg, right arm up- 2 times, Mercans x 10 IC

THE THANG:

Mosey to back of parking lot for line of pain!

  • Dips x 15
  • Weighted Squats 25lbs x 15
  • Curls 15lbs x 15 each arm
  • lateral raises x 15 each arm 10lbs
  • Ab roller x 10
  • Kettle bell swings 30lb x 15
  • Skull crushers 25lb x 15
  • Mercans with handles x 15
  • Pank x 1min

Run to second stop sign and return back to parking lot

Next pax did a set of HIIT exercises- 45 sec of high intensity exercise/ 20 sec rest of the following:

  • Mountain Climbers
  • Mercans
  • Burpees
  • Plank
  • Jump Squats
  • Dips
  • High Knees
  • Lunges

Run to second stop sign again and then back to parking lot.

3rd verse, same as first:

Repeat the line of pain above with 10 reps instead of 15!

MARY:

No time for Miss Mary today…. 

MOLESKIN:

  • the men were greeted with a line of pain on a nice 58 degree am!
  • large turn out with questionable weather…pax saw animals pairing up this week with the amount of rain we had.  Oktoberfest spotted Noah in the creek beside his house!
  • at least one rabbit survived the fox sighting by Swamp Thing, the bunny shot out of the median and ran across the road.   I guess he may be headed to Double's house to get some chow?
  • ventrilo Grip or 911 appeared this am…the toothless one spoke several times.  It was majestic.
  • all in all we covered a mile this am!
  • Strong work troops!