Strength HIIT at the Farm

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, and Rocketman.

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

The Thang:

5 Rounds of the following exercises. AMRAP for 30 seconds each, 15 seconds rest in between, and 30 second rest between rounds:

  1. Bent over rows with coupon

  2. Wall Balls

  3. Coupon Curls

  4. Jump Rope

  5. Bent Over DB Lateral Raises

  6. Slosh Pipe Lunges

Mary: Flutter Kicks, Supermans, Elbow Plank, Side Crunch, American Hammers, and Dying Cockroach

Announcements: We will be submitting an application for adopting local streets: all of Wall Rd (the short road leading to Sully Highlands Park) and Centreville Rd from Lees Corner Rd to McLearen Rd. This will entail picking up litter twice a year (notionally on Earth Day in April and on Virginia’s Day to Serve in September).

CoT: Quotes on service:

“Service doesn’t have to be big and grandiose to be meaningful and make a difference.” Cheryl A. Esplin

“Whoever renders service to many puts himself in line for greatness – great wealth, great return, great satisfaction, great reputation, and great joy.” – Jim Rohn

“We can do no great things; only small things with great love.” — unknown, though often credited to Mother Teresa

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