How to Outrun a Hippo

Outrun 🏃 a hippo? Seriously?

When you think hippo 🦛, you probably think the huge, gray mammal that seems to slowly put one gigantic foot in front of the other, meandering over to its next meal. Oh no, no, no, my friend…

Hippos can move, and they can move really fast when they want to! You can probably easily pass a tortoise 🐢, but perhaps outrunning a cheetah is currently out of reach. So let’s set our sights 🔭 on the hippo!

So… what’s it gonna take for you to be able to outrun a hippo? Although you might equate running 🏃 with working your legs 🦵, we know that the best runners develop their core and upper bodies as well as their legs 🍗.

In fact, that’s precisely what we want you to concentrate on: your legs 🦵, your core, and your upper body (essentially your entire body). We’ve made it easy for you by coming up with a few things you can do almost every day ✌.


Leg Power – Lunge and Squat 🔥🔥🔥

Let’s start with working out the foundation of every compound movement – legs. Without strongly developed legs, all other movements suffer 😩!

Lunge 🦵💯🔥

The lunge helps us build strength in a uniform fashion and work to identify any weaknesses we may have. While you may have completed the lunge many times, let’s take a few moments to review the makings of the PERFECT 💯💯💯 lunge. To execute a picture perfect lunge, make sure that your knee does not drift in front of your toe and make sure your knees are at 90-degree angles when you are in the bottom position. Simple!

Squat 🍑

Remember that as you descend into your squat, you’ll want to push your hips back first, and keep three points of contact in your foot (big toe, little toe, and heel). A little too easy for you? Try pausing in the bottom for 3-5 seconds, then exploding 🤯 upwards!

Tight Core – Plank and Superman 🦸🦸🦸

The core of our bodies can often be overlooked when training, but remember that without a strong core, your arms and legs can never reach their full potential!

Plank ⌛⌚⏰

The plank hold will certainly work to strengthen those abdominal muscles. In the push-up position, focus on maintaining a straight line from your shoulders to your heels. Give yourself a goal time ⏲ (30, 60, 90 seconds) and work to keep the position until your time is up! If you get tired of your long hold, think about those stampeding hippos 🦛!

Superman 🦸🦸🦸

If you work one side of your body, you’ve got to work 👷 the opposite side as well! While the plank works on your stomach muscles, the superman will work on your back muscles. While lying on your stomach, raise your chest and thighs off the ground and pause in this “flying” 🥏 position. Be sure not to flop, which occurs when you fling your arms and legs into the air and let them fall back down. Your Superman should be a controlled movement!


Beach Body – Push-Up and Inverted Row 👙🏖👒

Who doesn’t want a beach body? Of course, our arms and backs do a lot of pushing and pulling, and therefore it is in our best interest to build a rock solid foundation for these parts of our bodies!

Push-Up 💪

The push-up is very similar to the plank hold. Again, you need to make sure your body is keeping a straight line – no flopping around like a seal! Your butt and hips should not be any higher or any lower than your shoulders. If you need to make the push-up more difficult, try moving your hands closer together or completing hand-release push-ups, which relieves the tension in the bottom of the push-up.

Inverted Row 🚣

Out of all of these movements, the inverted row might be the most difficult to set up at home, but put your thinking cap on and figure out a bar that will be steady. The inverted row is just the opposite of the push-up, so instead of pushing, you’re pulling yourself up in the same type of movement. Be careful with this one – look at your set-up and think about the worst-case scenario. Safety first!

If you’re on board with these movements, check out this workout and see what you can do!


“The Hippo 🦛 Workout”

3 Rounds:

🦛 Air Squat – 1×10

🦛 Lunge – 1×10

🦛 Plank – 1×30 Seconds

🦸 Superman – 1×10

🦛 Push-Up – 1×10

🦛 Inverted Row – 1×10

Let us know if you have any questions!




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I was born and raised here in Lafayette, where started CrossFit a little over three years ago. I participated in athletics throughout high school, and have continued to compete while in college pursuing a career as a Nurse Practitioner. CrossFit has changed my life. It has given me a competitive edge, provided me with another platform to test my fitness, increased my quality of life, and connected me with my second family here at P6 CrossFit. With the help and encouragement of our members and coaching staff, I have had the pleasure of becoming a CrossFit Level 1 Trainer Through coaching, my goal is to impact and improve the quality of life of the athletes I meet, whether they are beginners, or elite.


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My name is T.J. Williams and am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club
where I have been working for the past 7 years. started CrossFit because I was getting bored with the same bland routine of a traditional gym. I
had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.


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This is the short version: One September morning, the 9-11 tragedies happened. My best friend and decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MAI on my brain, yearly since the incident. In June of 201S I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MAI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later). So went through months of Chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 2SOlbs, knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. feel like everything learned about diet, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though). had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of PS CrossFit. know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach and exceed their goals on a daily basis. get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.


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