H.I.I.T man special

  • When:12/7/15
  • QIC: Dasher
  • The PAX: Transporter, Dr. McStuffin, Shop Dog (Respect), Turtle, T-Ball, Short Circuit, Posse, Popeye, Shampoodle (FNG), Fire Cat (FNG), Legal Zoom, Frack, Dasher

H.I.I.T man special

The warm up

SSH x 30

MTC x 30

LBC x 30

Plank x 20

High Knees – Backwards run

Butt Kicks – Backwards run

Bear Crawl – Backwards run

Crab Walk – Backwards run

Inch Worm – Backwards run

Let the real work begin.  The Thang

H.I.I.T – Tabata workout.  ever 45 second on 15 second to rotate

  1. suicide run
  2. Jump rope
  3. MTC
  4. Dips
  5. Box Jumps
  6. Burpees
  7. Peoples chair with weighted should press
  8. Goblet squats


Modified Plank

Plank Jack

Rinse and repeat 1 – 8

Protractor – everyone around the circle calls our a degree

Side LBC x 15 L x R

Mosey to the hill

Hill Repeats for 3 minutes

Run hill backwards then regular down x 5

That’s a wrap.

Just a short time ago Transporter and I launched the Flash site and to see what it has grown to in such a short period of time has been amazing.  We are both very honored to have the opportunity to lead you all in improving our fitness levels and friendships within the community.

It appears the PAX doesn’t like to run as much as I do.  The Tabata workout was a big hit today.  I am sure that in the future there will be a 75% running workout.  Fire Cat and Shampoodle welcome to the group.

Friday workout at CMS.  It looks like this might stick.

Short Circuit – thank you for taking us out.


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2 Comments so far

Stump HuggerPosted on9:51 am - Dec 7, 2015

Shampoodle is a great name! Congrats on the success of this site location! Plus this workout looks awful….

Glass JoePosted on2:28 pm - Dec 7, 2015

Awesome crowd and a good workout it looks like.

Name two site Qs and give it a workout name and let’s make Friday permanent at CMS. Meet and they will come.

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