07.19.22 – 40/20 Intervals

AO: The Oakery

QIC: Ghost

PAX: Output, Deacon, Fishman


50ish degrees, dry

Warm up

SSH x 20IC

side reaches x 10IC

world’s greatest stretch

Mosey around parking lot loop once then to back of school

Wall sit while doing 8 each IC of cherry pickers, shoulder press, seal claps, overhead claps, and arm circles

The Thang

9 exercises (40 seconds each) each followed by a 20 second rest/walk.

  • merkins
  • high knees side shuffle
  • shoulder shrug – 20s each side
  • reach around plank – 20s each side
  • coupon shoulder press
  • coupon row – 20s each side
  • flutter kicks
  • squat thrust – 20s each side
  • run


leg lifts x20 IC

box cutters x10 IC

freddiez x10 IC


Just checked in with everyone to see how people are doing. If they have prayer requests or things they are grateful for.

Ghost out

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