February 22, 2020

“HIIT and run”

THE SCENE:
frosty, sunny, no wind.  great day to get outdoors.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC, Hillbillies IC, Freddie Mercury IC, Shoulder tap merkins IC

THA-THANG:
“HIIT and RUN”- Running (fitbit said 3.6 miles) with intermittent 40 second HIIT sessions and 20 second recovery.

Burpees, Chuck Norris Merkin (knuckles), Apolo Ohno, inverted merkin, baby makers, sprint uphill and hold plank, exercise station (rotate pull-ups, dips, squats, abs, etc.), karaoka both sides, Guntanamo/ plank Fonda/ indian run (will work in Jane Fonda high fives next time), and indian run back

MARY:
heels to heaven, Freddie Mercury, Box cutter, daisey cutter, plank all IC

COUNT-OFF & NAME-O-RAMA:
12 PAX, no FNG

CIRCLE OF TRUST/BOM:
“Lord don’t move that mountain, but give me the strength to climb it”.  Consider you attitude in struggles and be sure to focus on your strength and not the obstacle.  The Lord is with you and wants a relationship.  Continue to invite new members as they may need just need a nudge.

MOLESKIN:
Great to have PAX feedback and suggestions with Q assessment time.  Iron sharpens iron and we learn from one another with caring candor.  I will refine and clarify the Guantanamo/Jane Fonda line exercise better as it seemed fun.  Also, will start the HIITs early while others catch up and join in (string of pearls).

ANNOUNCEMENTS:
ECS play today

QIC:
Brutus
Workout Date:
02-22-2020