3.13.2021 – AO Tarpit Paxademy Award Winning Interval Training Reprisal

It was a cool beautiful morning at the Tarpit, and the PAX enjoyed an amazing sunrise while they went through today’s beatdown. Since it was a Paxademy reprisal, all PAX knew what they were in for before they even showed up. 18 PAX came out in the early morning gloom on a Saturday (Shiplap, Jolly, Cookies, TBTF, Hotbox, Tortuga, Sparrow, Saga, DaVinci, Gummibear, Jliz, BigMac, Panhandle, Rainman, Beaker, Bloomer, Katniss, Banks). This was the beginning of the Banks-Saga double header that would conclude Glory Week and what a doozie to start out with! Since it was Glory week and all, we listened to some good old songs from the Glory Days while we worked out.


  • 7x Motivators
  • 15x Windmills IC
  • 15x Mountain Man Poopers IC
  • 15x Merkins IC
  • Slow Jog around the track mapping out the day’s activities

The Thang: Intervals

The purpose of interval training is to spike your heart rate and then actively recover. All of the exercises and focus for the day was to continually spike the heart rate, but also provide time to recover and bring it down.

We broke the track into 4 sections consisting of about 50m walking, 150m jogging, 100m fast paced run, and 100m sprint. The goal was to go around the track and give it everything you had in the sprint, and then recover with the walk. We completed 4 laps around the track using the intervals outlined above.

Next we did some EMOM (Every Minute on the Minute) Intervals. 5 rounds of 10x burpees and 5x Star Jumps.

We then completed 4 more interval laps followed by 5 more rounds of EMOM consisting of 15x Squats, 15x Merkins, 5x BBS.

We finished off the thang with 4 more interval laps for a total of 12 interval laps or 3mi and another 5 rounds of EMOM consisting of 10x burpees and 5x Star Jumps.


Praise for the day and prayers for Tortuga and Saga’s M’s as they go through challenges. Prayers to focus on being present this weekend and enjoy the time with family.