YHC went back to an old favorite 1000 calorie workout this weekend and thought it would be a good idea to share the HIIT tabata portion with the crew (more on that below). 18 (including an FNG) in all would share in the fun.
FYI- check out fitnessblender.com for good workouts for vacation or fartsack days.
3 PAX got in a pre-workout shield lock mosey. YHC was with them in spirit.
The clock struck 5:30 so a hardy welcome and disclaimer was provided.
Warm-up: Mosey lap followed by some SSHs, Windmills, and Mountain Climbers
Enter Pony Boy.
Mosey to the church parking lot near the chapel. We found a long stretch of curb between two grass islands and YHC had the PAX line up shoulder to shoulder offset to one side. We toe tapped as we traveled as a group to the other island. Once there we did 10 merkins, then traveled back the way we came in the other direction. Once we hit that island we did 9 merkins. Back and forth we went counting down to one merkin.
Quick 5 count to catch our breath, then mosey behind the church near the pond.
Tabata Style body plyometrics. A-B-A-B format. 20 seconds on 10 seconds rest. Once you have gone through both exercises twice you move to the next group.
- Ice Skaters and 180 jump squats
- Static runner left and Static Runner right
- Bonnie Blairs and hand Walk-outs
- Side lunges left and right side lunges
- Rocket Squats and SSHs
- Squat jacks and Pop Squats
- Jilly Dots…both directions
- Knee slap jumps and mountain climbers
- Star Jumps and Static squats with alternating lunge
**there were a couple of more we didn’t get to due to time constraints. Let it go on record that YHC used a Wienke. Also, at some point there was conversation about Olivia Newton John and bad Sandy. I digress.
Mosey back to the flag with some pain stations along with way as we collected the six and circled up for 1 minute of mary at the flag.
**I had us just a 5,000 steps which is pretty salty for a 45 minute session.
Name-o-rama: Welcome “Hamburglar” (FNG). Former lawyer that now owns a hamburger flipping restaurant. Great EH to get him out from BallBoy!!
COT: Prayers for possible job transitions, for health, for PonyBoy’s mom, and some others as well. Thanks for leading us out Homer. Welcome back Jimbo. The group isn’t the same without you bud.
Honored to lead and blessed to be a part of this group.
See you in the gloom,