Title: Let’s HIIT our Goals!
DATE: 2024-01-25
AO: The Bluff
Q: Audit
PAX: CareBear
FNGs: None
COUNT: 7
Disclaimer:
We are a worldwide community of men put together to invigorate leadership by setting small community workouts groups.
5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust.
I am no professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself.
Why:
Reaching our goals together! Today’s BD centered around exercises for runners that help increase stamina for distance and help to improve your average pace.
Warm Up:
Windmills – IC
Hillbillies – IC
Motivators 2-6
Leg Swings – OYO
Bolt 45s – On Qs down
Walking plank w/ merkin – IC
The Thang:
HIIT style while working through stations. 40 seconds of work with 20 second rest while moving to next station.
Pax split into all three stations and performed exercises in order as we completed four rounds.
Q set timer for 4 stations not 3 (oops….) so pax did burpees together for the last 40 second interval each round.
Upper Body:
: Merkins
: Lateral Box Merkins
: Rows
: Curl to press
Lower Body:
: Squat
: Single Leg Romanian Deadlift with kettlebell
: Reverse Lunge
: Rotational Step Up
Cardio:
: Jump Rope
: Agility Ladder – fast feet in each rung
: SSH
: Shuttle Drill – short suicides
Mary:
Double Mary today as core strength is vital for runners.
: Single Leg Bridge – 15 each leg
: Freddie Mercuries – IC to 15
: Side Plank Raise – 15 each side
: Superman – 15 with long holds at 10 and 15
Mosey to stop sign and back (approx 100 yards)
: Single Leg Bridge – 15 each leg
: Freddie Mercuries – IC to 15
: Side Plank Raise – 15 each side
: American Hammers – IC to 15
Announcements:
: 2nd F lunch next Friday at Rudy’s at 11.
: Reminder to let Q know thoughts on BD, good and bad. We all want to improve so help each other!
COT:
: Prayers for Dovetail sister Kat to find comfort and direction for where she needs to be at this stage of life.