Work for the Heat

Roll Call: Canvas, Neon, 007, Hawkeye, Mad Dog, McQueen, Ranger, Luna, Duchess, Rapking (Q), Tumbleweed (FNG)


  • 10 Good Mornings
  • 10 Fire Hydrants (5 each leg)
  • 10 Donkey Kicks (5 each leg)
  • 10 Hip Circles (5 each leg)
  • 20 Calf Raises

The Thang

  • 3 rounds of 9-minute intervals with 1-minute rest in between
  • Need a partner
  • Start on the board while your partner runs a lap. Go down the board and loop it until your partner comes back from their lap. Remember where you left off on the board. Start your lap while your partner works on the board. When you return, pick back up from where you left off on the board.


Round 1Round 2Round 3
50 squats40 squats30 squats
40 bicycle crunches30 bicycle crunches20 bicycle crunches
30 curtsy lunges20 curtsy lunges10 curtsy lunges
20 push-ups10 push-ups5 push-ups
10 jump lunge burpees5 jump lunge burpees0 jump lunge burpees

Wrapping up with a standing core workout – 2 rounds of :40 on/:20 off

  • Overhead pendulum
  • Windmills
  • DB side dips
  • Woodchop
  • Lunge twist


Sometimes, you’ve got to look straight into the tired eyes of the woman staring back at you in the mirror and tell her that she deserves the best kind of love, the best kind of life and devote yourself to giving it to her all over again. -S.C. Lourie