Get-Shredded HIIT Circuit at the Morg
THE SCENE:
Partly cloudy, 77 degrees with 92% humidity
F3 WELCOME & DISCLAIMER:
Done.
WARM-O-RAMA:
10 IC SSH
10 IC Daisy Pickers
Stretch anything that needs to be stretched
THA-THANG:
Men’s Health Get-Shredded HIIT Circuit Workout
Do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Complete the prescribed number of repetitions of each exercise, resting as little as needed. Once you’ve done each movement one time, that’s 1 round. Complete a total of 4 rounds, and then rest 60 to 90 seconds. Repeat the procedure for Exercises 2A, 2B, and 2C, and then Exercises 3A, 3B, and 3C and finally 4A, 4B and 4C.
Circuit 1 – Perform 4 rounds
1A. Bodyweight Squats – 10 reps
1B. Press Ups – 10 reps
1C. Side Straddle Hops – 10 reps
After 4th round – 60 second rest
Circuit 2 – Perform 4 rounds
2A. High Knees – 10 reps each side
2B. Hand Release Merkins – 10 reps
2C. Squat Jump – 10 reps
After 4th round – 60 second rest
Circuit 3 – Perform 4 rounds
3A. Bear Crawl/Crawl Bear- 15 feet
3B. Crab Walk/Walk Crab – 15 feet
3C. Froggers – 10 reps
After 4th round – 60 second rest
Circuit 4 – Perform 4 rounds – While wearing ruck sacks
4A. High Plank – 30 seconds
4B. Burpees – 5 reps
4C. SSH – 10 reps
4D. Merkins – reps until failure
After 4th round – 60 second rest
MARY:
Dying Cockroach – Dealer’s Choice by Orange Julius
Peter Parkers – Dealer’s Choice by Proton
Flutter Kicks – Dealer’s Choice by Chocker
COUNT-OFF & NAME-O-RAMA:
12 Pax including 2 Willy Loman – Carport (QIC), Orange Julius, Topanga, Proton (WL), Sandlot (WL), Potter, Gym Shorts, Choker, Sleep Number, Flobee, The Streak and Woodpecker.
CIRCLE OF TRUST/BOM:
Proverbs 1:7 – The fear of the Lord is the beginning of knowledge, but fools despise wisdom and instruction.
Proverbs 3:5-6 – Trust in the Lord with all your heart and lean not on your own understanding; an all your ways submit to him, and he will make your paths straight.
Proverbs 9:10 – The fear of the Lord, is the beginning of wisdom, and knowledge of the Holy One is understanding.
27:1 Do not boast about tomorrow,
for you do not know what a day may bring.
27:2 Let someone else praise you, and not your own mouth;
an outsider, and not your own lips.
27:5 Better is open rebuke
than hidden love.
27:17 As iron sharpens iron,
so one person sharpens another.
MOLESKIN:
While YHC was taking a quick break to keep from throwing up last night’s pizza and walked to his vehicle to grab a drink, Sleep Number sneaks a peak at YHC’s phone with the workout lineup and read it aloud to the PAX. When I returned and tried to be sneaky and change up my routine from burpees (barf) to Side Straddle Hops, I was called out by the secret mole Sleep Number causing YHC to reluctantly put half of the burpees back into play. I kept my manhood patch by holding down dinner and manning up. Thanks SN!
ANNOUNCEMENTS:
City Ruck Tour August 9th.
