11.22.22 – Interval Workout

AO: Oakery

QIC: Ghost

PAX: Goon, Output


upper thirties and dry

Warm up

  • 20xIC SSH
  • 10xIC Hillbillies
  • 8xIC Halos
  • 8xIC Reachers
  • hip circles, hip thrusts
  • 8xOYO front leg swings each leg
  • 8xOYO side leg swings each leg
  • calf raises x20 OYO each side
  • Mosey around parking lot twice

The Thang

  • Interval workout 37 seconds on 23 seconds rest
    • Swim
    • Bonnie Blairs
    • Penguins
    • T Merkins
    • Jane Fondas
    • Breakdancers
    • curb jumps
    • burpees
    • Leg out bridge lifts
    • Wall sit




We had a discussion of the joys and challenges of the holiday season.

Ghost out

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