01/15/2020 - foxtrot - Short, Longer, Longest

AO: Foxtrot

When: 01/15/2020

QIC: Partly Cloudy


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Cookie Monster, HGTV


This Backblast is a little late.  But, I liked these intervals, so wanted to make sure I shared.  It was a mild night last Wednesday at Foxtrot.  The three of us warmed up with some stretches and cardio moves, then got started on an interval workout.
My F3 called when I was setting up my interval timer and apparently it didn’t save the final version.  So we had zero rest between rounds.  But, it actually made us work up a good sweat because there was zero down time.
We start with a short 30 second interval, then move on to a longer 45 second interval.  Then we move up to the longest 1 minute interval and follow it up with a 1 minute plank. Then we start back over at the short interval, new exercises.

It went like this:

Push UPS/ Overhead Press/ Bicep Curls/ Plank

Jump Squat/ Monkey Humpers/ Squats/ Plank

Bourbons/ In & Outs/ LBCs/ Plank

Side Extensions/ Around the Worlds/ Hallelujahs/ Plank

Carolina Dry Docks/ Lunges/ Russian Twists/ Plank

We ran a lap.  Then did it again!  HGTV killed it.  Cookie Monster kept me smiling and laughing.  All of us worked up a sweat.  We held 9 60-second planks!  (I didn’t make them do the last one.). We stretched and closed with our COT.

These intervals are definitely keepers!


This Post Has One Comment

  1. Sharon Meeks Carroll

    I’m FiA ENC (Greenville) and used this as inspiration for my Q tonight! It was a great one!

Leave a Reply