HIIT it Boys, aka Stations of Pain

by | Jun 7, 2018 | Back Blasts

QIC: no-ski
PAX POSTED: no-ski, dba, haka, no-see-um, vanellope, endo

6 PAX for the beatdown in the gloom this glorious morning. YHC on Q getting the men of F3Lutz moving and grooving. Not as humid this AM, but not much of a breeze either.

As we arrived for the beatdown, YHC planted the flag and got the cones spread out around the BB courts along with the LB3’s and some cinder blocks that @no-see-um brought over. During this time few other PAX performed a quick third F for a gentlemen whos car battery was dead in the parking lot. What was he doing there at 5:20 AM, no one knows. Few PAX got some jumper cables and helped to get the car up and running again, making it just in time for the start of the beatdown. I sure hope he was being EH’ed during this ordeal :).

From the get-go, it’s time for Mosey to the roundabout.

  • Burpees IC x10 (got tired of SSH at the start, so following @haka and @no-see-um lead on this one)
  • Hill Billies IC x12
  • Sumo Squats OYO x10
  • Windmills IC x6
  • Cotton Pickers IC x10

Mosey to Dead End of Pain.

  • Air Presses IC x20
  • Moroccan Nightclubs IC x20
  • Egyptians IC x10
  • Baby Arm Circles IC x10 /reverse
  • Carolina Dry Docks OYO x10
  • Shoulder Taps IC x20
  • Mountain Climbers IC x20

Indian Run back to BB courts.

YHC got his Bluetooth speaker ready. Little soothing metal music to keep the blood flowing during the HIIT. 6 PAX for 6 stations. Each station had a print out of each exercise to be done at that cone for each round. Time for HIIT Ring of Fire.

3 rounds, 1-minute stations, 15 sec in between sets, 6 sets followed by a mosey.

1. Burpees
2. Step Ups
3. Hammer Curls with LB3/Cinder Block 
4. Merkins
5. Squats with LB3
6. Flutter Kicks

Mosey around dog park/tennis courts.

1. Imp Walkers
2. Dips on bench
3. Overhead Air Presses with LB3/Cinder Block 
4. Merkins
5. Lunges with LB3
6. Box Cutters

Mosey around dog park/tennis courts.

1. Plank
2. Leg Raises on the bench
3. Tricep Extensions with LB3/Cinder Block
4. Merkins
5. Jump Squats
6. Freddy Mercury’s

YHC was off by about 3 minutes in his time management, so we did not get to finish the last station set and the 3rd mosey. No worries though, still plenty of sweat was left on the BB courts.


Total Distance: 1.43 mil


  • Prayers for @haka and SIL/Family. We are here for you brother.
  • Prayers for PAX whos kids were sick. Speedy recovery.
  • Prayers for @grouper for his stomach bug recovery, see on Saturday!
  • Prayers for Hawaii and the people living there, going through the whole volcano ordeal.
  • Prayers for those who couldn’t be here today with us getting their beatdown on.


  • This PAX is getting stronger with every beatdown. @endo and @vanellope are rocking it. @dba is getting his Merkin form perfected.
  • Some chatter about another GoRuck amongst the PAX.
  • Trying to put in another day (possibly Wednesday) as the rucking beatdown on the calendar. This would be strictly a ruck oriented walking and PT. Only those interested need to show up with a ruck and 30lb weight in it.
  • Don’t forget to throw in your book recommendation for our reading material. We will pick one out on Saturday at Coffeteria.