No, this wasn’t a FIA workout

8 brave men gathered this morning for a HIIT workout; and hopefully got better.  

The PAX: Ghost, Poacher, Bowtie, Stryker, Flying Tomato, Beano, and McFly.

Q: Waldorf

After a longer than normal mosey, we headed to the train station to try and stay dry.

Warm ups included:

• 15 windmills IC
• 15 grass getters/cotton pickers IC
• 12 arm circles IC and flapjack
• 40 Homer to Marge IC
• 25 Freddie Mercury’s IC
• Merkin and arm press ladder 1-5; 5-1

The Thang:  A HIIT workout.  This is where Tomato asked if this was a FIA workout.  No, I borrowed this from a Peloton class…not sure if that is much different.  Most exercises were 45 seconds on; 15 seconds of rest.  The only 30 on/30 off were the burpees

• Speed inch worm
• Regular plank to elbow plank 
• Speed inch worm
• Regular plank to elbow plank 
• SSH
• SSH
• Mountain climbers
• Spider mountain climbers
• Mountain climbers
• Spider mountain climbers
• High knees with arm press x2
• Right arm lead punch
• Left arm lead punch
• Right arm lead punch
• Left arm lead punch
• Right arm upper cut
• Left arm upper cut
• Ball slam x2
• Heel taps x2
• Axe chop x2
• Heel taps x2
• Burpees –  4 30 second rounds with 30 second rest between

Headed back to basketball courts for count off and close out.  Beano lead us out in prayer.  

Not much mumble chatter this morning, but good work by all.  I didn’t want to get out of bed this morning, but was glad I did.  Hope you boys enjoyed the workout and some new exercises.  

I appreciate you all.

Waldorf