COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Sex Panther, Aaarrrggghhh, Special Sauce
QIC: Draper
AO: Caruth
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
20xSSH IC
15x IST IC
10x Windmill IC
THA THANG:
Each exercise was done for 30 seconds with 10 second rest in between.
Merkin circuit
Regular Merkins
Ranger Merkins
Left arm high Merkin
Right arm high Merkin
Hand release Merkin
Squat circuit
Regular
Single leg squat right
Single leg squat left
Gorilla squat
Hold squat position
Pulse squat
Triceps circuit
Dip
Dip and touch right leg
Dip and touch left leg
Dip while left leg stays up
Dip while right leg stays up
Triceps Bow (elbow down then up on palms)
Lunge circuit
Forward lunge
Reverse lunge
Walking lunge
Lunge kicks
Bonnie Blair
Plank circuit
Hold plank
Walking plank forward
Walking plank sideways
Spin circle right
Spin Circle Left
Burpee Circuit
Regular Burpee
One legged burpee -right
One legged burpee -left
Burpee with star jump
Ab circuit
LBC
Russian Hammer
Heels to heaven
WW1
Plank Jacks
Ski Abs
In and out abs
In and out plank jacks
Run 1 lap from tennis courts to parking lot and back
Push up circuit R2
Ranger Merkins
Hand release Merkins
Squat circuit R2
Hold squat position
Pulse squat
Triceps circuit R2
Dip and touch alternating feet
Triceps Bow (elbow down then up on palms)
Lunge circuit R2
Lunge kicks
Bonnie Blair
Plank circuit R2
Spin circle right
Spin Circle Left
Ab circuit R2
WW1
In and out plank jacks
CIRCLE OF TRUST/BOM:
YHC thanked the PAX for showing up and indulging him in today’s beatdown experiment. YHC asked that we continue to push ourselves to mix it up and experiment not just with F# but in all aspects of life.
MOLESKIN:
YHC was not sure how this workout would go, but was surprised at how hard it was. The PAX seemed to agree. The goal was to work all body parts and through each circuit progression push us to our limit. There was some mumble chatter the first time we had to touch the wet ground, but that quickly settled once we were all soaked.
ANNOUNCEMENTS:
Cole Park Friday
One Reply to “Tabata Time!”
Comments are closed.