December 4, 2020

8 HIM took the red pill and signed in for a ladder HIIT workout in the matrix [90210 (respect), Knobs, Krang, The Curse, Slick, Birdman, Gump, Sergeant Slaughter – Q].

Warm-o-rama

Side Straddle Hops x 20

Tappy Taps x 15

Windmills x 15

Cherry Pickers x 15

Sun Gods x 15

The thang:

Ladder HIIT Workout Structure:
    •    4 Exercises
    •    60 seconds each of the 4 exercises followed by 20 seconds of rest, 50 seconds each of the 4 exercises followed by 20 seconds of rest,….40,30,20,10 seconds.

Flutter Kick Squat
High Knees
Burpee
Jumping Jacks
20 Sec – Rest

Lower Body Tabada Workout Structure:
    •    4 Groups of 2 Exercises
    •    2 Sets per Group
    •    Tabada; 20 on 10 off

•    Jump Squat
    •    Standing Side Leg Raise

•    Jumping Lunge
    •    Agility Dot

•    Lateral Jumps (speed skaters)
    •    Knee Leg Raise (elbows and knees, one leg straight back)

•    Star Jumps (crouched to star)
    •    Single Leg Bridge (on back knees bent, one leg straight up bridge hips)

Mary

Flutter kicks 90 seconds

20 American Hammers IC

Announcements

Virtual happy hour today. See Slack for details.

Prayers

Prayers for those impacted by COVID. Prayers for Krang who is transitioning and waiting for a move to PA.

CoT

“It’s better to be at the bottom of the ladder you want to climb than the top of the one you don’t.”

Aye!

F3Omaha - 1544 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Matrix

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