September 13th, 2016
We didnt quite meet the challenge of a record breaking 8 pax at one workout but we came close. 6 brave pax came out for a High Intensity Interval training (HIIT) at F3 at the G through the use of catch phrase and sprinting.
Disclaimer
Warm up
Mosey around parking lot
Side straddle hop
Storm trooper
Cotton picker
AMWRAP Merkins
The thang:
Catch Phrase
Break into two teams (Rube, R2D2 and FNG napolean v.s. paula, NEWLY named “real Deal” and crentist)
Do each exercise until you receive the catch phrase then rest while guessing. As soon as your team guesses you pass the catch phrase to opposing team and resume exercises. Penalty exercise if your team loses. Winning team has a easier exercise.
ROUND ONE: grass near Parking lot
jump squats, merkins
Penalty: losers 10 X burpees, Winnners 10 X Elbow to merkin
ROUND two:
Step ups on curb, dips, merkins
Penalty: losers 10 X burpees with alternate leg lifts, winners 10 X squat
30/60 around the circle.
Sprint for 30 seconds, walk for 60 seconds. X10
ROUND THREE:
Reverse leg lifts
Penalty: “P90X kicks” (No idea what they are, I saw them on a P90X video” and they were MUCH harder than anticipated).
Mary:
The W X 20
Pretzel Crunch X 15