F3 Highlands High-Intensity Interval Training Spring Break Beatdown (HIITSBB)

• When: 04/18/19
• QIC: Powerball
• The PAX: Disaster, Kool-Aid, #1, Next Door, Stetson, Tootsie, Drop Cloth, Sparky, Fame, Illuminati, Powerball

Eleven PAX made the wise choice and arrived at Highland Creek Elementary to a comfortable 62 degrees and an enthusiastic Q.  Not surprisingly, no one else went with the Bro Tank.

Disclaimer was given that since YHC is on Spring Break, he has absolutely no responsibility today. None. Zero. Nada.  Modify as needed.

Mosey included butt-kickers and high-knees to the MS middle lot.

WARMARAMA:

Side-Straddle Hops, Imperial Storm Troopers, Cotton Pickers, Mountain Climbers, Merkins (all in cadence).

The Line Jumps: 30 seconds feet together, 15 seconds right foot only, 15 seconds left foot only.

Mosey to the bus parking lot for…

THE THANG:

PAX received introduction to the HIITSBB: High-Intensity Interval Training Spring Break Beatdown (trademarked), emphasizing anaerobic exercise and limiting down-time as much as possible.

Part I: PAX started at the first basketball goal.  I call out exercise change every 30 seconds, continuous work.

1. Run for 30 seconds (first goal to third goal and back, etc.)
2. Jump Squats
3. Merkins
4. Lunges
5. Carolina Dry-Docks

Walk back to starting spot, 45 seconds rest.

Repeat-o for total of six sets.

Slow mosey length of parking lot to area next to rock (better lighting to see the PAX).

Part II: Circle up for EMOM (Every Minute on the Minute).  All three exercises completed on-your-own, start again after one-minute.

1. 15 Wide-Merksin
2. 10 Plank Jacks
3. 5 Diamond Merkins

Repeato for six sets, with a bonus plank addition on the last set.

Mosey to starting spot for…

MARY:

Low-Flutter x 20 (inserted randomly during halfway of Phase I)

Pretzel Crunch x 20 (10 each side)

Squirm (x 20, of varying cadence speeds)

COT & BOM

MOLESKIN

My goal with today’s Beatdown was simple: Make it suck.  Per @NumberOne, “I thought the ‘I’ stood for ‘Intervals.’ Where were the intervals?” (Cleaned up for public posting)

I appreciated the mumblechatter of displeasure, especially from my man @DropCloth, who clearly got up on the wrong side of the bed this morning.

Announcements:

• Plenty of Q opportunities.
• @Disaster mentioned Slack post by @Bromance of Trail Life USA. Great opportunity for 2.0’s.

Additional digital announcements:

• Also, F3 Nation mentioned that they were opening up their Slack channel to all of the PAX in the Nation. Here are the sign-ups for main channels of communication for F3 MECA:
  • F3 Nation Slack: https://f3nation.com/slack/
  • F3 MECA Slack’s link is in each one of the e-mails…which you can sign up for right here: https://f3nation.us9.list-manage.com/subscribe?u=91c4c6afd33431e2a390dc0ae&id=456fc58c82

It was, and always is, an honor to lead this group.

Iron Sharpens Iron

Helpful Key for non-F3 Nation:

Merkins = Push-ups
Carolina Dry-Docks = Plank Push-ups
Side-Straddle Hops = Jumping Jacks

The opinions shared in this blog belong to Craig Smith (or guest blogger) and do not represent the school or district in which he works.