HIIT and Run with really loud music

QIC:  Blackout

Date: 12/4/2020

PAX: Bonsai, Shawshank, 9 Volt, Woodrider, Cavity Search, WreckedEm, Tatonka, John Doe 

AO: Parliament


A beautiful, brisk 48 degree morning. A 25 degree increase from just two days ago. Nice breeze, a little drizzle, and plenty of mumble chatter.


Mosey one lap around track

  • Forward Fold x10
  • Willie Mayes Hayes x10
  • Arm Circles x15
  • Reverse Arm Circles x15
  • Seal Claps x15
  • Rockin’ Nightclubs (for Coldplay) x15
  • SSH x25
  • Forward Fold Silent Count

The Thang

We did three rounds of “HIIT and run” with eight (sort of) exercises each round followed by some running.

Round 1 (each exercise 45 seconds followed by 10 seconds of rest; interval style)

  • Mountain Climbers
  • Squats
  • LBCs
  • Merkins
  • High Knees
  • Forward Lunges
  • Flutter Kicks
  • Shoulder Taps
  • Reverse Indian Run one lap (PAX in front dropped and did three burpees and then ran to catch up with line)

Round 2 (each exercise 45 seconds followed by 10 seconds of rest; interval style)

  • Diamond Merkins
  • Calf Raises
  • Freddie Mercuries
  • Burpees
  • Plank (PAX choice high or low)
  • Reverse Lunges
  • Big Boy Sit ups
  • Imperial Walkers
  • Indian Run one lap – normal style

Round 3 (each exercise sporadic followed by sporadic rest periods because free trial of interval timer expired after only two rounds!)

  • Jump Squats
  • LBCs
  • Burpees
  • Hundreds
  • Merkins
  • Big Boy Sit ups
  • Indian Run two laps (first lap: Reverse Indian run PAX in front dropped and did 5 squats and then ran to catch up with line; second lap: normal style Indian run)

Two Minutes of Mary

  • LBCs – 20 OYO (Shawshank)
  • Box Cutters – 20 in cadence (9 Volt)
  • Freddie Mercuries – 20 in cadence (Bonsai)


Spoke about just finishing the book Freed to Lead. Talked about the relationship section of the book in which relationships in your life are compared to being in a sifter of sorts. Basically, just like when you cook meat and drain the excess fat, the only thing left in the sifter is the solid meat that didn’t fall through the cracks. The more solid relationships you can build in your sifter and the more fat that gets weeded out, the easier hard times, inevitable as it may be, become. This is because you have a foundation in the sifter of God, family, close friends, and F3. I talked about how F3 has added significant layers to my personal sifter and thanked all the men for being great friends and accountability partners, not only to me but to each other. Closed with reminding PAX to focus on those relationships in the sifter that are most solid and won’t fall through. For those relationships are the ones we will lean on when facing tough situations in our lives.


John Doe (AKA Yondo) and WreckedEm had many a comments regarding music volume from my speaker, which started out to be relatively low in volume. (This is because my interval gentlemen calling out ques to start and rest was set to lower music volume so he could be heard be default). Second round, I turned this setting off and Voila, we had very loud music. PAX then noted we couldn’t hear the interval ques, so it was not a good situation. Third round, my free trial of interval timer ran up, so we had only music and my lovely voice calling out ques, with no particular rhyme or reason. Anyhow, turned out my speaker is on sale at Dollar General for $2.99, go get one today!

Q was only called names once, this was during the second or third round of burpees. It was probably warranted.

Q wore white toboggan. In the spirit of the White Wigs of Parliament, it was decided this was to be passed around as the new Q hat so that everyone knew who the judge was that day. Jokes of course, Q did not part with the toboggan.


Toys for tots ongoing, bring to any workout and give to AOQ. The more the merrier!

Chubbys homeless ministry has four more Tuesday opportunities this year and will then switch to one day a month in January. If you haven’t been, try and get out there!

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