Workout composed from Youtube from first time lead

AO: Black Widow

When: 2023-11-04

QIC: 1st rule

PAX (13): Roundup, Roundup, Cox, Gunner, MacAndRoll, Johan, Speedo, Mate, Defcon,Dingy, Haha, Veggie, RnA


Roundup was doing the lead first time.  Was spending 2 hours on Friday night to go thru Internet, mainly youtube to search for some cool exercises.  The main goal is to have Warm Up, Cardio Zone2, Resistance Training and HIIT, and finally cooling down forms. It was too ambitious plan and the session was running out of time so there was not enough time to do cooling down movement. People were laughing a lot at Warmup phase since the forms are weirdo and have strange names pick up from the internet. The Resistant training parts use the rock as dumbbell, and includes 3 set.  set 1 has 11 repetitions because of November month, set 2 has 15 rep and set 3 has 20 rep The High Intensive Interval Training part comprises from 4 sprint, each running up hill for about 30 seconds following 1 minutes or two slow walking.    


WARM UP forms:
  1. March in place and swing arm
  2. Jogging in place
  3. Jumping Jack
  4. Walking Jack (walking to side /swing hand)
  5. March with pull down
  6. Lateral step
  7. Lateral butt kick
  8. Opposite hand toe touch
  9. Mountain climber
  10. Jump side to side / front and back

The Thang:

  1. Jogging to coupon place (5 minutes) – Aerobic warm up (7:05-7:10)
  2. Resistant training with rock coupon
Everybody pick up a rock/coupon. –
  1. Body weight squat (no rock) – team standing in circle and do 3 set
  2. Walking with rock over head -2 minutes
  3. Walking with holding rock at chest – 2 minutes
  4. Deadlift with coupon - 3 set
  5. Un even push up - 3 set
  6. Bicep curl
  7. Tricep extension
  8. Overhead Press
  9. Squat with stone
  10. Stone press
  HIIT (High Intensive Interval training) 4 sprints (total 12 minutes )
    • 30 second run up hill as fast as you can to pump up the heart rate
    • 90 second walk down hill slowly to catch your breath and lower heart rate
Cooling Down exercises
  • Crawling up hill half way
  • Crawling up hill 2nd half of the hill, this time face and chess facing up to the sky


Dear God. We would like to thank for a beautiful Saturday, that everybody made a excellent workout session.   Please Help our body rejuvenate and prepare for the next physical and mental challenge. Thank You for the gift of recovery and for the opportunity to grow stronger. AMEN

Leave a Comment