09.29.22 – Low intensity – high intensity

AO: Oakery

QIC: Ghost

PAX: Revolution


50s and raining

Warm up

  • 20xIC SSH
  • 10XIC Hillbillies
  • 10x IC windmills
  • 8xOYO front leg swings each leg
  • 8xOYO side leg swings each leg
  • calf raises x20s each side
  • Mosey down Jackknife and back

The Thang

  • mosey around school and do two sets of 10 partner “pull-up dogs”
  • Low intensity exercises (1 min) followed by high intensity (30 seconds)
    • Plank – squats
    • Jog in place – rows
    • SSH – merkins
    • Daisy pickers – Freddiez
    • Balance on one leg – Anton Onos
    • Dance Party – shrugs
    • Slow high knees – curls
    • Bear crawl – reverse snow angel


Put away coupons – hold plank for last 20 seconds


Just a couple of old buddies shooting the breeze.

Revolution will start Qing once per month

Ghost out

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s