HIIT Workout at the Farm

AO: The Farm

QIC: Infinity

The PAX: Gekko and Running Man

WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, and SSHs.

The Thang:

Escalator

Do exercise 1 (for 30s), then rest (for 20s). Do exercise 1 then exercise 2 then rest. Do exercise 1, then exercise 2, then exercise 3, then rest….and so on until all 5 exercises are done.

Format:

• Flying Squirrel, 20s Rest

• Flying Squirrel, Squat Thrust, Rest

• Flying Squirrel , Squat Thrust, Reverse Lunges with reach, Rest

• Flying Squirrel , Squat Thrust, Reverse Lunges with reach, Penguin Crunch , Rest

• Flying Squirrel , Squat Thrust, Reverse Lunges with reach, Penguin Crunch , Crossover mountain climbers, Rest

20s and 40s (10 minutes)

20s High Knees, 40s: 1 Merkin & 10 Squat Jumps

20s High Knees, 40s: 2 Merkins & 9 Squat Jumps

20s High Knees, 40s: 3 Merkins & 8 Squat Jumps

20s High Knees, 40s: 4 Merkins & 7 Squat Jumps

20s High Knees, 40s: 5 Merkins & 6 Squat Jumps

20s High Knees, 40s: 6 Merkins & 5 Squat Jumps

20s High Knees, 40s: 7 Merkins & 4 Squat Jumps

20s High Knees, 40s: 8 Merkins & 3 Squat Jumps

20s High Knees, 40s: 9 Merkins & 2 Squat Jumps

20s High Knees, 40s: 10 Merkins & 1 Squat Jump

Cardio 10×7

10 Second Intervals:

• 10s Quick Feet

• 10s High Knees

• 10s rest

• 10s Mountain Climbers

• 10s shoulder taps

• 10s rest

Repeat for 7 rounds for 7 minutes

Mary:

15 Box Cutters up and out

15 box cutters out and up

20 sit ups

15 leg raises

15 Wipers

CoT: We watched the Blue Pill or Red Pill Moment from the movie “The Matrix” (https://youtu.be/zE7PKRjrid4).

The Blue Pill is the choice of the easy, false life of a Mascot.

The Red Pill is the choice of the hard, true life of the HIM.

The challenge is to choose the Red Pill and to keep taking it every day: The Daily Red Pill or DRP.

This is how we combat Sad Clown Syndrome.

Taking the Red Pill is deciding to be a HIM. It accelerates your fitness, fellowship, and faith and moves you toward proper personal alignment. Ultimately, he becomes a man who is fulfilling the role that was designed for him by the SkyQ.

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