7 BRAVE MEN WANDERED INTO COBALT FOR A HIIT AND RUN
WARMARAMA:
High Knees, Butt Kicks, Skip, Skip, SSH x 50 IC, IST x 15 IC, TS x 15 IC, Wind Mills x 15 IC
THE THANG:
HIIT consisted of the following exercises, 30 sec as many reps as you can, followed by a 15 sec rest, then 30 sec of the next exercise AMAP (as many as possible) followed by 15 sec rest, …
- Merkins
- Burpees
- Squats
- High Knees
- Decline Merkins
- Lunges
- Plank
- Mountain Climbers
- Calf Raises
- Sprints
- LBC
- CDD
- Apollo Onyo
- Incline Merkin
- 6 inches
- Mason Twists
- WWII
After the above HIIIT, pax went for about a mile run with the following good ole F3 exercises:
- mosey over a 1/2 mile jaunt
- 15 merkins IC
- mosey about 1/3 mile
- 10 Burpees in Octoberfest's driveway
- mosey back to base
MARY:
- Knee ups x 15 – Mojito
- Freddie Mercury for 30 sec – The Germanator
MOLESKIN:
- Great turn out for the gloom this am.
- Grip woke up on wrong side of bed this am apparently, barking orders to Q as soon as he got out of his truck! Q liked it better when Grip didn't work, LOL.
- Grip excited about UNC loss, made Q want to do a 5 mile run for the workout, but he decided to take it easy on the pax, not their fault, just Grip's.
- Benefits of HIIT:
The first benefit everyone talks about is, of course, the fat burning. “Research shows that intervals can repair your metabolism by reducing inflammation, forcing the body to improve its ability to use and burn energy,” says Thurman. Which means you’ll burn fat at a faster rate, utilize energy better during workouts, and continue to burn calories long after your workout is done. (A phenomenon known as EPOC, or excess post-exercise oxygen consumption.)
And, when HIIT is done correctly (and it’s paired with a solid nutrition plan), you can blast belly fat, increase the size and strengthof your fast-twitch muscle fibers (what you use when you blast off a sprinter’s block), and improve heart health.
- I guess the nutrition plan is out of question during the eating season…
- Run allowed pax to view Christmas lights while moseying. Not quite McAdenville, but pleasant.
- Oktoberfest's ornaments on the tree closest to the road could make for good, new, F3 workout aids, instead of rocks, etc.
- Great workout men!
- Ugly Christmas Sweater Workout Saturday! Remember sweater, lights, etc…
- Tuesday after Christmas workout will probably start later, check preblast!
- Merry Christmas to all, and to all, a good night!!!
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