Rebel Run PB – Long time no Q!
October 23, 2017
Retail Therapy- Substitute time!
October 23, 2017

Lawn and Order: Lit HIIT

  • When: 10/22/2017
  • Q: Spokes
  • Pax: Boston, Laps, Oorah, Steps, Ceviche, Thriller, Trails, Smc Chick, Mary Poppins, Quick + 2.0 Fashionably Late, Maps, Magnolia, Oreo and FNG Sky

We were back at the park for another episode of Lawn and Order. I hadn’t Q’d in a while and was ready to lovingly deliver a beatdown.

PAX moseyed in and we set up in the middle of the Great Lawn.

Disclaimer went something like this: “I’m not a professional. You do you, boo-boo. I’ll give you a prompt, take it up or down as needed. Push yourself or don’t. You are here and that’s all I need from you.”


Warm Up:

Arm Circles

Arm Swings

Good Mornings

Jump Rope

Alternating Lunges IC

High Knees IC

Butt Kickers IC



HIIT: 3 exercises, 3 rounds, 3 times through. 30s base level/30s all out. 

Squat/Squat Jack (or Tap out Jack)

Knee Repeaters/Single Leg Skips 

Inchworm/Burpee (no pushup)


Knee to Chest/Mountain Climbers

Swimmers/ Faster

Single Leg Lifts/ Scissors


Jumping Jacks/Star Jacks

Log Jumps/Faster 

Plank Taps/Leg and Arm Extension


Start at the top, repeat all 3 rounds with 30 seconds in between, challenge yourself on this last run through to go ALL OUT.




We sent our love to Keys at the Warrior Dash!

Doubt Kills More Dreams, than Failure Ever Will” -Suzy Kassem

Don’t doubt yourself, ladies. Look what you just did.



  1. Trish Dell says:

    Hi Spokes! I’d like to use your Lit HIIT workout in NC! Did you use tabata timer or other app to time each section or just kinda wing it? How long for the R&R? Love the palm trees in your photo too–beautiful! Thank you, Siren

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