11th Anniversary and another Backyard HIIT

Yesterday

Today I'll just toss in my Fitocracy workout of the day and add pictures and comments throughout! Woohoo for laziness!

WarlordBlade tracked a workout for 1,176 pts:

• L-Sit: (earlier in the day)
  • 15 sec (+10 pts)
  • 31 sec (+21 pts)
  • 15 sec (+10 pts)
  • These are L-sits off the ground using Push-up handles
• Other Dancing: Trying to make my 2 year old happy dancing to Youtube vids!
  • 0:10:00 || Moderate (+20 pts)
• Jump Squat (Toyotas):
  • 15 reps (+11 pts)
• Muscle-Up:
  • 6 reps (+193 pts) 6 in a row!! They are still a bit sloppy but I'm getting better!
• The next exercises were part of a HIIT workout in our backyard. Initially we thought there were going to be more people, but it just ended up being me, my beautiful wife, and my brother-in-law Ben.
• Warmup:
• Push-Up:
  • 10 reps (+15 pts)
• Body Weight Squat:
  • 20 reps (+13 pts)
• Step/Kick-Throughs: (On fours knees off the ground, shoot one leg through to the opposite side, lifting the opposite hand)
  • 20 reps (+6 pts) - I had a hip problem pop up while doing these that is still hurting... not sure where it came from!
• Jumping Jacks:
  • 50 jumping jacks (+15 pts)
• Running:
  • 0:06:36.5 || 1 mi || 6:33.3 min/mi (+144 pts)
  • http://runkeeper.com/user/warlordblade/activity/108466285
• WORKOUT - 1 minute at each exercise - continue after one run through if desired (I did some extra for pictures!)
• Body Weight Inverted Row (Let Me Ups):
  
  • 32 reps (+51 pts)
  • 20 reps (+32 pts)
• Jump Rope:
  
  
  • 0:01:00 (+5 pts) (167 rotations)
  • 0:01:00 (+5 pts) (30 more)
• Double Under Jump Rope:
  
  • 0:01:00 (+6 pts) (10 Double Unders)
• Pull-Up:
  • 20 reps (+119 pts)
• Chin-Up:
  
  • 10 reps (+63 pts)
• Box Jumps:
  
  • 21 jumps || 28 in (+84 pts)
  • 10 jumps || 28 in (+34 pts)
•   Kettlebell Headcutters: (Not in fitocracy so I did something close)
  
  • 35 lb x 15 reps (+50 pts)
  • 35 lb x 5 reps (+37 pts)
• Tire Flip:
  
  • 100 lb x 22 reps (+52 pts)
  • 100 lb x 10 reps (+46 pts)
• KB Walking Lunges:
  • 35 lb x 32 reps (+89 pts)
• Burpee:
  • 11 reps (+24 pts)
• Finally due to my aching hip and knee (weird) I did some foam rolling and stretching - and will continue to do so!
• Foam Rolling:
  • 10:00 (+18 pts)
• Stretching:
  • 0:15:00 (+3 pts)

Great day off - I'm looking forward to another one tomorrow, we get to go swimming at my in-laws house! Then Saturday is CAHOOTS! Hopefully my hip and knee aren't bothering me by then. Strangely other than the kick-throughs, my hip didn't really bother me. My knee hurt a bit on the run but otherwise I felt great.