Chopper BB: 11.8 with Alexa

EXERCISE_004

“Alexa, what did you at the Chopper last week?”

Ok. Here’s what happened:

These HIM’s showed up: Dauber, Domino, Pelican, PK, LePew, Sweet Tart, Tony Malito, Snow Day, Whitney, Ladybird, Meathead, Stickup, Meatball, Shrimpboat, Woooo, Alexa (Q)

The weather was cool and dry.

The COP workouts were: SSH, Toy Soldiers, Hillbilly Squats, Kendra Newmans, Leg/Calf Stretch

The theme for The Thang: was “High Intensity Interval Training or HIIT”

The idea was simple: Bring your heart rate up, let it come back down, bring it again, let it settle…Rinse and Repeat

The PAX needed to move from the seal to the parking lot by the Jeffersonian. Instead of a mosey, a Merkin-Catch Me If You Can was used. Pax in the front sprinted out for a 3-5 count, dropped for a merkin, then went to the back of the line. The next Pas sprinted out, did a merkin, got back in line etc etc. Coupons were grabbed on the way to the lot.

PAX circled up and did some Tabata to fit in with the HIIT them. Exercises were breaking down a burpee. Air Squats. Merkins. Groiners. Full Burpee.

PAX then lined up for a modified dora. Instead of racing through a set rep count, work was done by time. Parter 1 would run suicides in the parking lot (getting the heart rate up) while Partner 2 stayed and did stationary work (bringing the heart rate down). PAX moved through each round each time they returned from the Sprints, regardless of rep count. Here were the ‘stations’: Merkins, Curls, Big Boys, A$$-to-Gra$$ squats w/ coupon, Calf Raises with Coupons

Coupons were returned and a Native American run brought the group back to the seal to circle up.

Everyone got closer. Announcements were made (Sock Drive, November Ruck). Intentions were offered. Thanks were given. Everyone headed out ready to tackle the day.

“Alexa, STOP!”

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