Last Freak Standing Friday

Workout with Boots at 4:30pm PST:

This weekend’s events!

Today at 4:30pm the video above premieres on YouTube. Tonight at 6:30pm will be Champagne Friday on Zoom with Ron. Tomorrow (Saturday morning) at 10am Team Mots of Muscle will be leading a HIIT class on Instagram Live. Sunday at 10am Ivan will be leading a Vinyasa Yoga class on Instagram Live. Then later that day at 1pm will be Dave’s Cooking class on Instagram Live.

I’m sure you can figure out your shopping list from the recipe below.

From Dave: This recipe is really delicious and can be used as a base for other types of muffins/breads.  I’ll demo the proper mixing technique and bake a straight up banana bread and I’ll explain the different types of fillings to add to the mix.

1.5 c. ap flour
1t baking soda
.5t kosher salt
3 brown bananas
.5 c. coconut oil (melted)
.75 c. brown sugar
1 egg (room temp)
1T vanilla
2 mixing bowls
cupcake liners
rubber spatula
ice cream scoop (spring action)
Variations of muffins : banana, almond, coconut, blueberry, chocolate chip, walnuts

SESSION for Friday 4/24/2020

This was the last qualifying workout for the Last Freak Standing online competition. The top athletes got into the low 300s (mid round of 20). This one is easily doable at home and if done correctly, will really get the heart rate up!


Squat mobility for 5:00-8:00
– 3x :15/side of Elevated Samson Stretch
– Run through 3 rounds 10 reps for each of the movements in today’s workout. Medium pace the first round, moderate pace the second round, and sprint pace the third round. Evaluate how you feel and game plan your attack.

Getting your heart rate up before a short workout like this is important so the body isn’t shocked when it hits the ground running at the start of the workout.

Let your heart rate come down before starting the workout clock.


AMRAP in 8 minutes:
air squats
alternating Reverse Lunges

Share your score to the comments!

2nd Serving- Need More Work? (Endurance-Bias)

– Walk two to three minutes to pre-warm your body.
– Run 10 minutes at an easy effort to warm up.
– Repeat the following three times:

a. Run one minute at a hard but controlled effort in the red zone followed by one minute easy walk or jog.
b. Run two minutes in the red zone followed by one minute walking and one minute jogging easy to catch your breath and recover.

HSPU Strength Ladder: every minute on the minute x5 do 1-2-1 reps

READ: United in Movement Rallies the Community to Raise $400 Thousand – Morning Chalk Up
WATCH: Wear face masks to protect yourself AND others. Let’s minimize this potential for contact so we can get back to “normal”.

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