02/14/2020 - the-asylum - 4 station Circuit
AO: the-asylum
When: 02/14/2020
PAX:
Number of Pax: 11
Pax Names:
Swedish Ham, QT, Gadget, Drafty Kilt, Wall Ball, Dakotoes, Jalopy, Sloppy Joe, Gucci, Monkey Samurai, Casper
Number of FNGS: 0
FNG Names: Na
QIC: Swedish Ham
Introduction
It was cold as balls…so I figured why not
Warm-O-Rama
The usual suspects
SSH
Weedpickers
Abe vigoda
Sea claps
Overhead claps
Slow air squats
Windmill etc etc etc
The Thang
4 station Circuit
For 4 rounds
1 min exercise
30 seconds rest between stations
After each round we had allotted for 1:30 rest but PAX was rested and ready to rock by avg 45 seconds into that so we modified shorter
Here are the stations
Abs
1)cross body Mt climbers
2) J Lo
3) crab cakes
4) plank
Legs/Power
1) box jumps
2) squat jumps
3) tuck jumps
4) broad jumps
Upper Body
1) push press
2) bent over rows
3) merkins
4) burpees
Balls
1) partner slam
2) wall ball toss
3) partner slam
4) back to back hand off
Mosey you flag with coupons
Circle of Trust
YHC took The opportunity to talk about the difference in a hiit style workout versus constant intensity workouts. Mainly, knowing you will have a chance to rest and recover allows you to go for it at a much higher intensity than normal for a brief moment.
YHC also mentioned the brotherhood, the 3 F’s and made an invitation for us to bring our needs unashamed and confident, knowing you will find understanding and acceptance as well as real help
Naked Man Moleskin
I love our workouts. But I am ready for warmer weather!