Eleven letter JPEGs.

A packet is not a prompt.

Hang this family on the wall above the mat.

Six-field + start card first. Ink, not a chat.

Sisters: Job Packet (the shop) · House Packet (the kitchen) · HIIT Packet (the floor).

@DJDEEZ · East Bay Services · Personal use. Do not resell.

1. Six-field brief, filled in ink.

2. Trigger-day start card — fridge or wall above the mat.

3. Sanitization near anything you photograph on the floor.

4. Paste block where you sit with the chat.

5. Friday close where you actually close the week.

The rest of the pack can live in a folder. These five should be in the room.

1. Session name — Apartment 12, no jump. Not “do HIIT.”

2. Trigger — Tuesday 6:40am, kid still asleep, 12 minutes.

3. Inputs — on the mat / in reach. If you hunt, it was a scavenger hunt.

4. Rounds — numbered. Work / rest named. No diagnosis.

5. Checks — done when. Skip logged if skipped.

6. Do not restate — fence for the model.

Mat out. Water in reach. Timer they already use.

Read the six-field. Do not rewrite it.

If an input is missing, get it or skip. Do not hunt mid-round.

If a joint is not cleared, skip that round / ask the clinician who already knows you.

Start the clock. Stop when the card says stop.

What ran. What skipped. What stayed on the mat.

Log the skip without guilt. A skip is data, not a debt.

No weigh-in. No body-as-proof photo.

One line: next trigger already named, or Sunday will freeze it.

Close the register. Do not start a fourth block on Friday night.

Every morning you retype the quiet 12, you pay the first minutes of the session to the chat.

The downstairs neighbor does not care that you explained the march again.

A packet is cheaper than a prompt. Freeze once. Run many.

If you restated it this week, Sunday’s twenty minutes is already spoken for.

No face. No body-as-proof. No weigh-in. No address.

No screens. No logos. No readable mail.

Photograph the mat, the band, the bell, the chalk paper, the window.

Occupied room. Empty of people.

If a person is in the frame, delete it. Do not crop and hope.

You are helping me run a frozen home HIIT packet.

Do not ask me to restate the workout. Use this brief.

Only ask if an input is missing.

Do not invent a diagnosis, a calorie target, a PR, or a medical or legal instruction.

If a round needs a joint I have not cleared, say skip this round / ask the clinician.

If a lift is not already mine, do not coach it. Point me at a packet I can actually run.

A skill is a move you already have — march, push, hinge, row, goblet, swing-if-theirs.

A routine is a clock: Sunday freeze 20, trigger-day card 8, Friday close 12.

Do not turn a skill into a sermon. Do not turn a routine into a challenge.

If the swing is not already yours, that is not a skill on this floor. Use Band or Dumbbell.

Sunday 20 min — freeze one session. Not seven.

Trigger day 8 min — run the card. Do not rewrite it.

Friday 12 min — close the register. Skip log. Next trigger named.

Type packs are the other range. Catalog is the machine default. Kit is the top.

This cash is not X Money. Sisters stay on their own listings.

LEFT — Trigger day: mat out · six-field · clock · skip if uncleared · stop when the card stops.

RIGHT — Friday close: what ran · what skipped · equipment still in reach · no weigh-in · one next trigger.

Print this JPEG. Cut on the midline if you want two small cards. Or hang it whole.

Personal use. Do not resell the files.