Southwood Backblast – Return of the “SHIITS”

Friday, September 28, 2018: Return of the SHIITS

PAX: Bon Jovi (Q), Little Debbie, Sleepy, Rocks, AOL, Ron Swanson, El Jefe, Little Debbie, Monty Python, and Antonin

10 men met in the unseasonably hot gloom at Southwood (we can’t believe it’s still this hot in late September!)


Lords Prayer


Warm up: 25 F3 SSH, typical round of stretching


Main workout: 3 rounds of Seriously High Intensity Interval Training @ Southwood (aka “SHIITS”), did 55 seconds of each of the following workouts with a 10 second break in between:

  • Burpees
  • Lateral and front raises with dumbbells
  • Bent over rows with Cindy
  • Russian twist with medicine ball
  • Jump squats
  • Lateral plank walks with merkins
  • Walking lunges with medicine ball
  • Kettle bell swings
  • Spiderman mountain climbers
  • Skipping (yes, we went truly old-school with the skipping)
  • Freddie Mercury’s
  • Bicep curls


COT: Bon Jovi spoke about investing in memories vs. things. If you ever get the opportunity to make a positive, lasting memory, take it! Later in life or when we pass away, everyone will recall the memories that they had of you, not the things you owned in life.


Prayer then Pledge



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