High Intensity Intervals

High Intensity Intervals

4 gloomsdayers meandered into a square of PAX at the “retreat for the mildly obese and rarely active” known as FatCamp. Note: the attendees were neither inactive nor obese. Here’s what happened next:

WarmUp-orama

• STARTEX
• 25 SealJacks IC
• 10 Merkins IC
• 25 SideStraddle IC
• 10 Low Slow Squat IC

The Thang

Strength Portion

Each PAX does the called exercise for 2 minutes, as many reps with great form, pausing at rep inflection points, breaking as necessary. Focus here is on slow, full range of motion, reps.

Exercises:

• Pull-Ups (pause for full second at full extension)
• Derkins (pause for full second at bottom)
• Pull-Ups (pause for full second at full extension)
• Derkins (pause for full second at bottom)
• Toes to Bar (pause at the bottom)
• Squat Thusters with KB (hold bottom for full second, then stand and press)
• Toes to Bar (pause at the bottom)
• Squat Thusters with KB (hold bottom for full second, then stand and press)
• Commando Pull-Ups
• Military Merkin (pause for a full second at bottom)
• Commando Pull-Ups
• Military Merkin (pause for a full second at bottom)

Mosey Lap around the Parking Lot

Speed Portion

30-15 Timed HITT
YHC queued the music and the tabata style timer, then perform the segment exercise together at high intensity and speed for 30 seconds, followed by 15 seconds of recovery and prep for next station. Segments were as follows:

• Air Squat
• Mountain Climbers
• Jump Squat
• Russian High Knees
• Alternating Jump Lunge
• Jump Ups (high knees with both knees)

After each 4.5 minute cycle; run a lap around the parking lot and return and prep for the next round. Rotate the PAX through this for 4 cycles.

After the last cycles, change the segments to the following for one more time through:

• Mountain Climbers (knee to opposite elbow)
• LBCs
• Flutters
• Heels to Heaven
• Russian Twist
• Plank, with alternating left leg / right arm out, right leg / left arm out.

NOTE: each segment was performed at greatest possible speed, to EARN the 15 seconds rest.

• Mosey around the school, pausing at the picnic tables to do 20 picnic-table-top derkins OYO.
• ENDEX

Announcements

• none of us could think of any (until after we left)
• YHC with the take out.

Moleskine

YHC tried made the most of some logistical headwinds and low turnout this
morning. The site Q was MIA, only 3 PAX (besides YHC) and none of them brought
KBs, Haggis had “leg-day-off”… in short, the wienke was in peril. Improvise,
adapt and overcome as my buddies in the core would say, and indeed we did. Everyone
pushed really hard out there, especially during the High Intensity Intervals (HIIT),
we had the music crankin’ which is a great way to draw out the intensity.
Uncle Phil was at blurry speed with the mountain climbers and kept pace the entire time
despite it being only his 4th post. He comes out when ever I ask, no headlock needed.
Haggis crushed the pull-ups (both kinds) and likely had a very, very high push-up count
today due to some of the no-leg modifications. Always a pleasure to post with Haggis;
he brings no complaints, just hard work.
Bounty Hunter, who I haven’t seen in a while, pushed the pace during the HIIT.
Despite his admission of consistent fart sacking over the last two weeks, he
dominated the intervals, and went unbroken several times on the Jump Ups. He was
seen bobbing to the music during the rest periods and was clearly in the zone.
Leading a smaller group was a lot of fun today, though YHC was hoping to see some
more of you SOB regulars out there. A few of you mentioned you’d be at YHC’s next Q, after
missing VQ. Since you missed 2Q (#blackdiamondtaper ?), I’ll expect to see you at
3Q in a few weeks.

Argonaut Out.