But I did have time to make it terrible. Theme for the day….HIITs workouts don’t need timers. The crowd o’ed and ah’ed after the announcement was made. Is there such a world? Lets find out, together. Disclaimer, keep up with me, dont hurt yourself, Skate or Dies site so sue him.

The Thang

Continued to mess with everyone’s head as we warmed up (partially) before we went anywhere. Windmills and Mountain climbers got us warm enough to mosey. Had to get in an indian run. Only about 3/4 of a mile so Ive had better. Warm ups continued with squats, Moroccan night clubs, and dips. Warmups continued with a few series of 50% 75% and 100% lengths across the parking lot. Ok, now we are all warm.

We split into 3 groups and prepared for some gassers. An all out sprint about 100′ to the top of the hill and back while your teammates were catching their breath. As soon as the group got back the next row went. Each team had 3 people so you had about 40 seconds in between runs to try and catch what breath you could. This went on for 15 minutes straight. Yea, no timer, still a HIITs workout.

We all looked like runners out there so time to slow things down, kinda. Next series consisted of everyone on their 6. Series as follows with 10 seconds in between :

crunches 50       freedy mercury 1 minute     sit ups 20           heels to heaven 20

Side crunch left 20        side crunch right 20

The goal was to finish the exercises that were O.Y.O. faster so you could recover longer waiting on the six. Sounds good but made you go harder and ultimately made you NEED the extra recovery time. Im a bad bad man. After the series, mosey around the parking lot. Then we hit the burpees. I broke my own rule but we did them anyway. 10 burpees to keep everyone winded. Mosey again around the parking lot.

Last group of exercises was kinda like a indian run (Actually stole this one from Pusher). In a row, plank while the 6 bear crawled out front. Keep going until everyone had crawled twice. 10 seconds rest. Then we did it again with LBC’s and frog jumps for 2 full rounds.

Ok 3 minutes to get to COT and we were like 47 miles away.

We made it just in time.

Moleskin

Always great to be invited to q. I cherish the opportunity to take myself out of my comfort zone. Yea this may surprise some but generally I am a reserved guy. I lead at work and am no stranger to being in front of people but that’s different. F3 stretches my social skills. I can here some of you know saying “WTF…Birdcage never shuts up”. That’s partially true but a necessity for me. Humor is my way of communicating. You guys are all just the recipients of that. Thank you for the invite Skate or Die and for all those that came. Prayers for Jeffs wife, our country, and our families.

Birdcage out