Intervals for Idiots

Intervals for Idiots

QIC: Hoptoberfest

Date: 9/18/2017

PAX: Splash, Sour Mash, Palin, Drama Queen, Canolli, SpamALot, Sassy, Senor Froggy, Sgt Schultz, Hoptoberfest

10 Pax gathered for a HIIT beat down on a beautiful, cool morning, perfect for hard work and a Straight Outta Spotify Rockin’ Playlist

Having spent the previous 3 weeks fartsacking instead of scoping out an AO I have never attended, I needed a plan that could be performed anywhere, and this was it:

WOR:
SSH, IW x20
Whirly, Abe Vigoda x10
Arm Swirlies forward and back ~25-30 seconds each

Splash led us to one of the two tracks

The Thang:
1st set: Burpees (5), Mountain Climbers (10 double count), SSH (10)
Repeato with counts increased by 5
Repeato with counts increased by 5
1 lap around the track

2nd set: Amrap (30:10) x3
Walking Lunges, Merkins, Jumping Lunges, Inchworm
1 lap

3rd set: Amrap (30:10) x3
Jump squats, Dips, Box Jumps, Jack Knives
1 min rest
1 lap peleton

Mary–Usual stuff

MC was relatively low, though it seems there was an expectation that frisbee would be involved.  I informed the PAX that UFB is a saturday thing.  Not to worry though, I provided burpees for all’s enjoyment.

COT: No announcements or prayer requests other than a reminder that 2nd biannual beer run is upcoming.  If interested email me @ jaeilbes@gmail.com

YHC took us out thankful for the beautiful morning and opportunity to leave.

Playlist:

Joker and the Thief – Wolfmother
Psycho – Muse
Ignorance – Paramore
Dance, Dance – Fall Out Boy
Born For Greatness – Papa Roach
Prophets of Rage – Prophets of Rage
Are You Gonna Be My Girl – Jet
Last Night – The Strokes
Handclap – Fitz and the Tantrums
The Middle – Jimmy Eat World
Painkiller – Dreamers