YHC wanted to do a High Intensity Interval Training workout without weights this am for two reasons.  First, YHC hasn’t finished cleaning out his wife car since it was donated to me after she got her van.  Second, YHC wanted to see if the PAX could get a intense workout with only doing an exercise in 1 minute increments – plus take a break from the stations that usually occupy this workout.  Eleven posted today for the Good Fight workout including Bush who just last weekend completed the Joe Warner Bragg Heavy – “The King of All Rucks”.

Thang

HIIT – 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 recovery periods.  This type of training gets your heart rate up and burns more fat in less time.

1 minute at 100% effort with 15 second rest in between (2 rounds)

  • Merkins
  • Burpees
  • Squats
  • Sprints
  • Dips
  • Mtn. Climbers
  • Step-ups / Box Jumps
  • SSH
  • Crunchy Frog
  • Plank Jacks
  • Lunges
  • High Knees
  • Carolina Dry Docks
  • Heismans
  • American Hammer

There was a total of 3 upper body, 3 lower body and 2 ab workouts with 7 cardio workouts sandwich in between.

Pullups or dead hang for 1 minute

Mary

Edge X 10 IC

Prayer Request

Cousin IT with another interview with HR today

Kim Jones, Amy Johnson, Latanya Daniels – all battling cancer and going through Chemo.

Moleskin

It was good to have Water Bug join us from F3 Hartsville.  Bush did extra credit before and after the workout for a total of 4 miles with a 55# Ruck (Dry) at a 13:19 pace – that is moving fast with a ruck – T – Claps.

 

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