Date: 2024-07-31
AO: ignite
Q: Gherkin
PAX: meister, Ice Tea, Legacy, Popeye, Kodak
FNGs: None
COUNT: 7
WARM UP
SSH, Imperial Walkers
Hillbillies, Willie Mays Hays, Downdog, World’s Greatest stretch
THE THANG
6 rounds of HIIT.
20 seconds of work and 10 seconds rest, for 4 minutes. 1 minute of rest between each round.
Round 1
Shoulder taps & Mountain Climbers
Round 2
Freddie Mercuys & American Hammers
Round 3
High Knees & Jump Squats
Round 4
Merkins & Burpees
Round 5
Squats & Side Straddle Hop
Round 6
Shoulder Taps & Mountain Climbers
MARY
LBCs
Flutter Kicks
ANNOUNCEMENTS
Register for the 9-11 Stair climb & buy a t-shirt, links to both are at #sept11stairclimb channel
#ignite gear is going live soon on the mudgear channel – get yours before they’re gone!
New Wednesday AO – Hoya Paxa – starting in Georgetown next month, keep an eye open for it.
COT
Staying in shape doesn’t have to be time consuming. Dr. Izumi Tabata (born 1956), currently the Dean at Ritsumeikan University Graduate School of Sport and Health Science in Japan found that a 4 minute HIIT workout (20 sec on and 10 sec off) 5 days a week for 6 weeks resulted in greater aerobic improvement than a moderate, hour long workout over the same period. Your health is too important not to make time for at least 4 minutes per day.
Tags: ignite, meister, Ice Tea, Legacy, Popeye, Kodak
F3 The Capital 