Conditions: Gloomy
H.I.I.T., or high-Intensity Interval Training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time
Pyramid Workout is performing series of exercises, increasing reps between each exercise to a point then decreasing back to the starting point.
Warm up:
All exercises In Cadence
20 SSH
20 Imperial Walkers
10 Squats
20 LBAC forward/reverse
Mosey to the Coupon Cage and grab a Coupon then to the soccer field.
The Thang:
H.I.I.T Pyramid
All out for 45 seconds
Then Rest for 15 seconds
| 12 – Flutter Kicks | ||||
| 11 – Over Head Block Press | ||||
| 10 – Kettle Bell Swings | ||||
| 9 – Al Gore | ||||
| 8 – Flutter Kicks | 8 – Flutter Kicks | 8 – Flutter Kicks | ||
| 7 – Curls | 7 – Curls | 7 – Curls | ||
| 6 – Monkey Humpers | 6 – Monkey Humpers | 6 – Monkey Humpers | ||
| 5 – Merkins | 5 – Merkins | 5 – Merkins | ||
| 4 – Flutter Kicks | 4 – Flutter Kicks | 4 – Flutter Kicks | 4 – Flutter Kicks | 4 – Flutter Kicks |
| 3 – Plank | 3 – Plank | 3 – Plank | 3 – Plank | 3 – Plank |
| 2 – Mtn. Climbers | 2 – Mtn. Climbers | 2 – Mtn. Climbers | 2 – Mtn. Climbers | 2 – Mtn. Climbers |
| 1 – Burpees | 1 – Burpees | 1 – Burpees | 1 – Burpees | 1 – Burpees |
Count-o-Rama: 8
Name-o-Rama:
Welcome FNG Leech – named because he is in patient billing at the hospital.
Announcements:
Today is Thursday
Football at Baby Blu’s house. If no one shows, Blu has threatened to quit F3
F3 Christmas Party at Sugar’s
Habitat For Humanity on Nov 18th. Pusher is QIC.
Prayer Requests:
Judge Hairy (seizures)
Thumper’s 2.0 is on the mend.
NMM:
Polly received a last minute text from his Padawan, Cold Feet, requesting that the ribbing and joking begin. The fartsack claimed another. Hang in there little buddy. You’ll be a Jedi one day.
Polly’s self imposed personal ban on mumblechatter lasted what seemed like an eternity (approximately 20 seconds).
Thumper mentioned something about whipping it in (or out?) behind the Chik-fil-a this morning. Not sure but I think that you have to register as an offender if you get caught doing something like that, so be careful Thumper.
The PAX showing up at Sugar’s house for the Christmas party is going to look like Caddy Day.
[youtube https://www.youtube.com/watch?v=tXTzW01kNJM&w=854&h=480]
Seacrest Out