The HIIT Happens workout

On another hot and muggy 70 degree morning, 10 brave PAX were waiting to see what the AOQ had in store for them….this time.
DISCLAIMER
COP

• SSH IC x 20
• Willie Mays Hayes IC x 10
• Stickiest of Butt Kickers IC x 10
• LBAC Forward and Back_W_A_R_D_S IC x 10
• Crescent stretch (waning and waxing)
• Etch-a-Stretch

THE THANG
Todays fun Q was an EMOM/AMRAP. There were 10 stations (some had to be added in on the fly). It was 34 minutes of continuous work, your “rest” time was the movement to the next station. The AOQ brought the music but not the premium edition. The AOQ promises next time the music will be commercial free.

• Station 1- Burpees
• Station 2- Jump Squats
• Station 3- Pull-Ups
• Station 4- Merkins
• Station 5- Flutter kicks
• Station 6- Over Head Press (with block)
• Station 7- LBCs
• Station 8- Imperial Squats
• Station 9- Heels to Heaven
• Station 10- Lunges

MARY
No time for Mary
CIRCLE OF TRUST
PRAYER

Praying for Sarah’s back pain

Praying for Lexanne comfort and peace through a difficult situation
MOLESKIN
ANNOUNCEMENTS
Convergence at Ironhorse is @ 6:30 Founders Park, pre-ruck /pre-run @ 5:55. Working on dates for F3 Dad’s stay tuned.