Intervals!

by backblasts, posted in Uncategorized

Backblast: Intervals!!
Date: Wednesday, 08/09/23
AO: #ao_tar_pit
PAX: @Panhandle @Noodles @Splits (FNG Welcome) @Tortuga @Da Vinci @Rosetta @Shiplap @SAGA @Crack @Captain Caveman @Big Mac @Bo-Peep @Banks @Manhole @Cheese @Katniss @Stock boy
FNGs: 1
Q: @Banks
Total: 17Conditions: GorgeousWarm-Up:

  • 7x Motivators
  • 10x Windmills IC
  • 10x Mountain Man Poopers IC
  • Picking Daisies
  • 15x Merkins IC
  • Jog 1 lap around the track while explaining the thang

Thang 1: Intervals
YHC decided it was time to do some interval training. The purpose of intervals is to intentionally spike the heart rate, and then give time for recovery to bring your heart rate back down. There is an opportunity to take it easy, but if you give your maximum effort, it will be a great workout!

  • Interval set 1: We broke up the track into 4 parts where you would walk, jog, run and sprint. All PAX completed 4 laps at their own pace and then held plank for the 6.
  • Interval set 2: We did 5 rounds of EMOM consisting of 10 burpees
  • Interval set 3: Same as number 1, but we did 3 laps

Thang 2: We did squats to the song "Flower" by Moby3 MOM: I had the PAX lead some Mary

COT: @Bo-Peepand his M as their 2.0 is coming soon. @Noodles and everyone else who is getting ready for school next week.MOLESKIN: There are only 2 things you control in life, your attitude and your effort. Make sure you give your all in these areas and good things will happen!