It Was A HIIT!!!

A pax of 21 posted in the gloom in anticipation of a spirited birthday Q by YHC. A full moon sat below the treeline keeping the parking lot and under the club dark and throwing me off my plan a bit. No FNGs were present, so we jumped right into…


  • Sun Gods 10x 4CIC, reverse
  • SSH 25x 4CIC
  • Downward Dog OYO
  • Burpees 5x OYO

The Thang

Mosey under the club to find a piece of wall to call your own, then we started my version of a High Intensity Interval Training sequence of exercises with quick transitions and fast pace of reps.

  • Australian Mountain Climbers 50x SC

Relocated to give yourself space on the dance floor for…

Tubthumping by Chumbawamba – holding an Al Gore until the chorus of ‘I get knocked down, but I get up again…’ – hitting a burpee at each chorus. Total of 25 burpees – a real crowd pleaser.

Back to the wall for…

  • People’s Chair for 50 sec
  • BTTW for 50 sec
  • Rinse & Repeat

Partnered up for two rounds of 25 leg throws each and then 5 burpees OYO.

Recover with a 25 count. Grabbed a chair for…

  • Dips 25x OMD
  • Irkins 25x OMD
  • Rinse & Repeat

Back to our 6s with an audible for FlankSteak to lead us in…

  • Box Cutters 25x 4CIC
  • Plank for 50 sec
  • Rinse & Repeat
  • Burpees 5x OYO

Chose to skip the second set of Australian Mountain Climbers for a 30 sec BTTW.

Mosey back to the parking lot via my truck to pick up two coupons – pavers. Circled up for…

  • O/H Presses 50x OYO
  • American Hammers 25x 4CIC
  • Rinse & Repeat
  • Burpees 5x OYO

Recover with a 25 count, then…

  • Dying Cockroaches 25x OMU
  • 50s w/Coupons (short version of 100s, but equally as difficult)
  • Rinse & Repeat

Opted to skip the round of Merkins and Copperhead Squats – not due to time, I was getting gassed. Continued with…

  • Nolan Ryans 25x 4CIC
  • Monkey Humpers 10x 4CIC – no one should do 25 MHs…
  • Rinse & Repeat
  • 5 Burpees OYO

Tapped out – I was done. No Mary. Finished about 5 minutes early – a little embarassed, but done. 50 burpees – a good way to start your day.

Apologies to Shocker for missing him in Name-o-Rama, I was a bit light headed and disheveled.

Announcements – Sat night gathering at my house – 2015 Horse Shoe Bend – spouses/LOYLs, sadly, no 2.0s. 7:00pm until. Bring a chair if you want. Keg, wine bar and light edibles provided. No Chipotle.

YHC prayed the pax out and onward to our day.

Thank you for the F3 community and allowing me to Q.



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