Varsity HIITs

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Varsity HIIT routine
12-15-2023
Thang 1: HIIT routine
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Pickle pointers
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
Peter Parkers
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
step ups
SSH
Repeated the three chapters
Did bear crawls between chapters.
Finished with Airbornes.

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Christmas Convergence

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WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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Pushing with a Purpose

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WARMUP:
– SSH, WM, mosey to hill
THE THANG:
– Dora: 100x pushups, 200x humpers, 300x calve raises // run to stop sign at hilltop
– 4-corners: various gear at each corner, bear crawl to next station after timer went off
MARY:
– Airborne hips
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Old Kingsley

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WARMUP:
THE THANG:
100 Wall Step Ups with Ruck on
100 Erkins with ruck on
We rucked 3 laps around old Kingsley Park while sharing a 40# sandbag every 7 minutes
MARY: none
ANNOUNCEMENTS: Bethel Mens, D2D Bar, CSAUP,
COT: Closed in prayer

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No Dark Helmet

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WARMUP: Merks SSH Cherry Pickers Nightclubs Squats Mosey w Toy Soldiers
THE THANG: Parking Spot Cinderblock Ladder- stack em up with a Run and Nur back between reps.
RND 1 – Iron Mikes Bomb Jax and Squats
RND 2 – Dips BBS Swings
RND 3 – Derks Dips Manmakers
Head Back to COT with a few stops on way back. Steps up burps Donk kicks Diamond Merks BBs Plank Jacks

MARY: Drop Thrill took the lead and lead the Pax.
ANNOUNCEMENTS: yes
COT: Positive and Encouraging

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The Round up

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WARMUP: yea, we did that. Ran around. Some SSH. Some Carioca, Some Imperial and Hillbilly walkers, Ran some more

THE THANG:
5 pull-ups
10 merkins (of various forms)
15 squats with the cinder block
20 swings with the cinder block
4 rounds

Mosey away for a reprieve. So a little leg work for the 6 and mosey some more

Mosey back for one more round

MARY: J-Lo and some Yoga

ANNOUNCEMENTS: Bethel Men’s Shelter is 1/4

COT: Happened. Good sharing. Come take part.

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Game of Crazy 8’s

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WARMUP: ssh imperials hillbillies mosey around block
THE THANG: game of crazy 8 deck of pain. 8’s were a lap, rest of decks were either 19 or 20 reps
FAST PACEd HIIT style
MARY: none
ANNOUNCEMENTS: come to AO The Hive for KB on Friday!
COT:

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T-Rex Arms

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WARMUP: Jog around the parking lot, collect our sandbag, and mosey to the front of the school.
THE THANG:

Six cones with exercises at each one. After completing the exercise, mosey to far cone with sandbag carried in front, mosey back with sandbag on shoulders. Exercises were cumulative so second round began at first cone plus second cone.
Exercises (all 10 count reps)
1. Curls
2. Squats
3. Forward Row
4. Shoulder Press
5. Bent over Row
6. Man Makers

Once we completed the full routine, we took a lap around the parking lot.
We began the next round working backwards by completing all of the six exercises, dropping one after each round. We ran out of time before finishing the final two rounds.

Great job everyone!

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Wet but Dry

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WARMUP: SSH,Windmill,Cherry Pickers
THE THANG: Dora-
Merkins 250
CDD 300
LBC350
SSH 400

Abs- always finish with abs-
planks, wall planks, heels to heaven and BIg Boys.

MARY: Done

ANNOUNCEMENTS: D2DB10k Jan 27th.,
COT: prayers – for Grimms, kids and praises for Family healing for LD.

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The 2 big questions

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WARMUP: mosey to the band stand after disclaiming- all exercises I/C – SSH, MNC, windmills, imperial and hillbilly walkers, merkins and planks.

THE THANG: two important questions – pax started by answering question 1 with the two words you want to be said in describing you in 2024.  After answering with the chalk, pax moseyed to the bus loop for 7’s. The exercises changed with each lap.

Mosey to the side lot for question 2 – “what will you do to make your answer to question 1 clear?”  Then pax took the hill and changed the mode of transportation every few light poles until the top was crested.

5 merkins at very light pole on the way back to COT.  Note: there were a lot of light poles.

MARY:  No time
ANNOUNCEMENTS: yes
COT: 5th core principle

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