“HIIT the Deck!”

HIIT the Deck! (Parking deck, that is)

Date: 13 August 2019

AO: Ballast Beatdown

QIC: WaterBoy

11 PAX total: Gravity, PK, Tiny Dancer, Kix, Crockett, Beauty, Doubtfire, Newton, JoCo, Dixie Chick, WaterBoy (QIC)


High Knees x 30 IC

Butt-kicks x 30 IC

Mosey to CFCC parking deck

SSH x 30 IC

The Thang:

All PAX partnered up. Facing one another, slow and controlled lateral shuffles staying as low as possible up the parking deck ramp to 2nd floor, execute 10 V-ups at top of ramp, continue partner lateral shuffle to next ramp. Held 6 inches for 60 sec, 30 sec rest.

Bearcrawl up next ramp to 3rd floor, with every “step,” execute one merkin. Execute 10 burpees at top of ramp, continue to bearcrawl around to the next ramp, plank while waiting for the six

Squat-jump up next ramp to 4th floor, keeping knees bent at all times, once at the top of ramp, mosey around to the next ramp.

Sprint up through the 5th floor, all the way to the top of the parking deck. Once at the top, all PAX circled up for a 10 minute “killer ab attack” HIIT workout.

10 minute killer abs: Ab circles (clockwise, 60 sec); Ab circles (counter-clockwise, 60 sec); “Drunken” mountain climbers (60 sec); Rest 30 sec; Scissor kicks (60 sec); Marching plank (60 sec); Ad sprints (60 sec); Rest 30 sec; “Starfish crunches”/ X-factors (60 sec); Leg-tuck-and-twists (60 sec).

Mosey back to AO for COT.

COT: Prayers for speedy recoveries for Beauty’s father from oral surgery, continued good health for Gravity’s father once he returns home from hospital on Friday, Q-school tomorrow at the #OGAO !

Strong work to everyone this morning. We all learned some new exercises inspired by Sean T from Insanity and worked on those beach bodies and six packs! Remember to eat clean, and train mean! WaterBoy, out.


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