Date: 1/11/20

QIC: Gemini

PAX: Chernobyl, Golden Pinky, Platinum Pinky

Gloom Factor: Cloudy, Windy, and Cold, 43ºF

EC: 3 PAX rucked it up to Hero Way & back.


  • 30 SSH
  • 10 Count hamstring stretch
  • 10 Count L over R hamstring stretch
  • 10 Count R over L hamstring stretch
  • 10 Willie Mays Hays IC
  • 15 Arm circles, little/big, forward IC
  • 15 Arm circles, big/little backward IC
  • Lap around the parking lot

The Thang #1: HIIT

45 seconds each exercise OYO, 15 second rest between each

  • Burpees
  • Butt Kicks
  • Prisoner Squat Jacks
  • Imperial Walkers
  • Single leg hip thrust (each leg)

Rinse and repeat for 3 rounds

Slow mosey to the soccer field for some more HIIT

The Thang #2: HIIT + Sprint/Jog/Sprint

Sprint 40 yards, Jog 20 yards, Sprint 40 yards
Rinse repeat for 4 rounds (2 of which were INTO the wind!)

The Thang #3: HIIT + Storm the Beach, Take the Hill

Sprint 40 yards to the bottom of the BIG hill, 5 Mountain climbers IC, run up to the top of the hill, Motivators 3,2,1

Rinse and repeat for 2 rounds


  • 20 Count heels to the heavens
  • 15 WWI IC
  • 15 forward bicycle IC
  • 15 backward bicycle IC
  • 15 Freddy Mercury’s IC



It was a small but dedicated group. Can’t wait to start growing the Saturday PAX count for the new year. Hope everyone had a good week and have better upcoming week. “F3” on 3…1, 2, 3…F3!!