06.14.22 – High/Low Intenstervals

AO: The Oakery

QIC: Ghost

PAX: Output, Deacon


50ish degrees, light rain

Warm up

SSH x 20IC

3rd grade x 10IC

scissor arms x 10IC

slow high knees x 10IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15 seconds OYO each side

Monkey humpers x 12IC

Mosey around parking lot loop twice, then grab coupons

The Thang

7 low intensity exercises (1 minutes each) each followed by a 30 second high intensity exercise.

Playlist = https://open.spotify.com/playlist/1THVuMSmCt8PWu2zqsE7Rl?si=b98d1ae388be49b4

  • plank – squats
  • jog – coupon rows
  • Big boys – merkins
  • Daisy pickers – Anton Onos
  • Dance party – Freddy Mercurys
  • Slow high knees – coupon curls
  • Bear crawl – reverse snow angels


Put coupons away, hold squat for 45 seconds


Remembering that in life we are on mission but it’s often hard to tell how and when we are making the biggest difference. All the more reason to remind ourselves that the most mundane parts of our life may often be where we are making the most difference. We’ve been watching the Mysterious Benedict Society which is about kids on mission in a world going the wrong way. It also gives a fanciful view of reality, which I think helps us remember that the life we are living is pure magic.

Deacon reminded us about the importance of gratitude for the things we have, which helps us not to get obsessed with other addictions to bring us “happiness.”

Ghost out

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