Circuit Training at the Farm

AO: The Farm

QIC: Infinity

The PAX: Chile, Slash, Buzz, Dungeon Master, Running Man, Pavarotti, and Cadence

WarmUp: Dynamic movements to (literally warm us up): 18 SSHs IC, 10 Mountain Climbers IC, 8 Merkins IC, 10 Cherry Pickers IC, 10 Michael Phelps IC

The Thang: Circuit training:

Rotate through the following workouts, 30-seconds on, 20-seconds rotation/rest:

Mountain Climbers

Jump Ups on Bench

Pull-ups

20-lbs Wall Ball Tosses 10’

Stationary Lunges

Blockees

Air Squats

Coupon Swings

Merkins

Sit-ups

Side Straddle Hops

After the first circuit, we took an active rest by tossing the disc from one end of the field to the other. Each time a PAX threw the disc, they ran to the end zone. Each time the disc hit the ground, everyone did three burpees.

Repeat the circuit above, but at 30-seconds on, 10-second rotation (no rest).

After realizing that I was locked out of my vehicle, we did two more exercises from the above circuit, then moved to Mary.

Mary: Chile led us in the following:

10 Sweat Angels IC

10 Rosalitas IC

10 American Hammers IC

10 Freddie Mercuries IC

30-sec plank

Observations: We were missing some of our regulars, but still had a good group. Pavarotti taught us the proper way to breath, and YHC admits that he often does the inefficient breathing during workouts—will work on that. We did wall ball shots for the first time, and look forward to doing more in the future (they’re a great full-body workout).

CoT:

This workout, hopefully, pushed the PAX to their limits. HITT like this really works both aerobic and anaerobic fitness. It is important to work your diaphragm and heart during these workouts, to keep going even when breathing hard. That is how you strengthen your hear and lungs and improve your capacity to do more.

We all have a mental wall that keeps us from giving 100%. It is an evolutionary feature that was intended to preserve some strength for a “fight-or-flight” situation. Given that we don’t have those anymore, we need to develop the mental toughness to blow past our mental barriers, not only in fitness, but in all aspects of our lives.