It's Fit to Fly Friday and here is your workout!

Complete three sets of the following;
1 push-up, 2 squats, 3 sit-ups
2 push-up, 4 squats, 6 sit-ups
3 push-up, 6 squats, 9 sit-ups
4 push-up, 8 squats, 12 sit-ups
5 push-up, 10 squats, 15 sit-ups
Rest 2 minutes and repeat

In Spain, they call it Verano de San Miguel. Also known, in the U.S., as Indian Summer.

We may be lighting pumpkin candles and cooking pumpkin soup, but we are still wearing tshirts in the afternoons and no more than a sweatshirt at night, if that. So what better time than this for a throwback to the actual summer of 2017.

It's Fit to Fly Friday and here is your workout!

Follow along with the video, if you’d like. Keep the volume on; there is no music, but the interval timer is audible so you do not have to set your own timer.

20 seconds of work
10 seconds rest
Repeat the same exercise for a total of 8 sets
Rest 1 minute, then move to the next exercise
​

1. Jump Rope or Jumping Jacks
2. Walking Lunges or alternating forward lunges
3. Step-ups (difficulty determined by height of step)
4. Rear leg elevated split squat/Bulgarian split squat or Reverse lunges
5. Lateral lunges 
6. Broad jumps or Squats

The mountains, wreathed in clouds, revealed their grandeur at dawn. The high peaks were not visible at all the night before, but one could feel their presence. Last night, she saw only the foothills, and this morning, the mystic, majestic mountains, some of the highest in the world. Then, nothing. The ceilings dropped, heavy with rain. There was no way to know you were on a mountain, yet you knew.

Smile. Be kind. Eat pie. Often you do not know why someone is traveling. It could be for celebration or mourning, for business or for pleasure. Or for pie.

Small rural airports have some of the best homemade pies. I once flew across Ohio for blueberry pie, landing just 10 minutes before the KTSO restaurant closed. The owners insisted on brewing a fresh post of coffee and even offered to stay open and cook us dinner. Respecting their time, we thanked them profusely and took off for home, racing the thunderstorms, carrying a whole blueberry pie and two steaming cups of black coffee to celebrate my first 100 hours of flying.

The aviation community often extends so much kindness, perhaps realizing that we could, one day, be flying their mothers or children.

Two years and some hours later...

It's Fit to Fly Friday and here is your workout!

30 seconds squats
30 seconds alternating lunges
30 seconds jumping lunges (continue with lunges if unable to jump)
30 seconds squat jumps (squat if unable to to jump)
Rest 2 minutes and repeat, trying to complete more reps in your second set than in your first

Note: this will burn! It is a great finisher after a run or paired with a core workout, like this one or this one. Be sure to stretch and drink plenty of water after.