Interval Training @ Old Forest
THE SCENE: 50 degrees with a light drizzle.
F3 WELCOME & DISCLAIMER
- Welcome: I am not a professional
- You are participating at your own risk
- You are responsible for your own wellbeing
- You are here voluntarily, and you are not paying to be here
- Know your limits and do the best you can, all exercises can be modified and are only suggestions.
WARM-O-RAMA:
- Windmill (IC) – 15
- SSH (IC) – 20
- mummy kicks (IC) – 15
- STRETCH
- Legs spread, grab right ankle, then left ankle
- Feet in line – RIGHT foot forward
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- Grab right ankle
- Hip flexor
- Hands on floor + right hand in air, then left
- Fee in line – LEFT foot forward
-
- Grab left ankle
- Hip flexor
- Hands on floor + right hand in air, then left
THA-THANG:
Interval training! We used a timer on my phone that beeped every 30 seconds.
Set 1 (all with coupons)
- Shoulder press (30 seconds)
- Squats (30 seconds)
- Curls (30 seconds)
- Reverse lunges (30 seconds)
- Lat rows (30 seconds)
- RECOVER (30 seconds)
Set 2
- Bobby Hurley’s (30 seconds)
- Mummy kicks (30 seconds)
- Mercans (30 seconds)
- Low plank knees to sides (kinda like Peter Parker’s on your elbows without the push-ups) (30 seconds)
- Squat jabs (30 seconds)
- RECOVER (30 seconds)
Rinse and repeat alternating sets each time. We got through each set 5 times in 30 minutes.
MARY:
- LBC’S (IC) – 15
- Hello Dolly (IC) – 15
- Hollywood side crunches (IC) – 10 left, 10 right
- American Hammer (IC) – 15
- Freddy Mercury (IC) – 10
- High plank – 30 seconds
COUNT-OFF & NAME-O-RAMA
5 – Shoestring, Gus, Snookie, Teacher’s Pet, Handsy (QIC)
CIRCLE OF TRUST/BOM:
A wise East-Tennessean once said: “If you stay ready, you ain’t gotta get ready.”
1 Peter 3:15 reminds us to always be prepared to share the hope we have in Jesus. YHC was NOT totally prepared for the COT this morn. But that shouldn’t be an excuse…as HIM’s we should always stay ready to share what’s important to us.
MOLESKIN:
Enjoyed working out alongside this crew of PAX this morning. Gus played some music from his phone which made the monotony of the 30 second intervals more bearable.
ANNOUNCEMENTS:
