A kinder, gentler Tabata…

AO: The Galaxy

When: 03/28/2019

PAX: Blue, Tweaker, WideRight, Sparky, SoSoDef, Turbine, Yahtzee, BabyFace, Percy

QIC: Blue

Usual F3 Disclaimer issued.

Warm-O-Rama:

Lap around the park, ending at Picnic Pavilion

  • 15 SSH
  • 15 Weed Pickers
  • 15 Hillbillies

Another lap, grab a 30lb coupon, report back to Picnic Pavilion

The Thang:

Part 1: 20-minute Tabata workout:

Start with:

  • 20 seconds of exercise #1, rest 10 seconds
  • 20 seconds of exercise#2, rest 10 seconds
  • repeat both exercises 4 times each, then 1:00 rest

Move to:

  • 20 seconds of exercise #3, rest 10 seconds
  • 20 seconds of exercise#4, rest 10 seconds
  • repeat both exercises 4 times each, then 1:00 rest

etc….  until the last exercise is finished, precisely at 19 minutes and 50 seconds from beginning.  The Exercises were:

  1. Bonnie Blairs
  2. Cherry Pickers
  3. Rest
  4. Sprints
  5. Coupon Curls
  6. Squat Thrusts
  7. ABC’s
  8. Mountain Climbers
  9. 180-degree Squat Jumps

The entire 20 minute session is posted here: http://www.intervaltimer.com/timers/8296238-f3-tabata

Break: Another lap, end at Pavilion

Part 2: NFL Combine Sprints:

The group did various planks and coupon lifts.  However, 2 PAX stepped up on rotating fashion to compete against each other in an F3 version of the well-known NFL Combine Sprints:

  1. Backpedal 15 yards, sprint back
  2. Sprint f0rward 15 yards
  3. Turn at 90 angle, sprint forward and back
  4. Sprint back to start, first man is winner.

The boundaries were demarcated with the famous F3 Galaxy Skulls.  Surprisingly, 2 of which had been secretly modified by Blue’s M with glow in the dark eyes.  Very goth.

Return coupons, run back to the flag, Mary until 6:15.

COT:

  • Tweaker’s dad battling his way through Chemo
  • Thankfulness for Yahtzee and Percy’s pregnancies
  • Health for 2.x’s of Chelsea
  • ….also health for 2.x of Cha-Ching, who could not join us this morning

Finally, both dine-in and to-go orders were served up in the WideRight-Solo-BD-In-A-Hurricane-Memorial Coffeeteria.

 

Naked-Man Moleskin:

YHC would like to express gratitude for my brother PAX helping me to improve my leadership skills.  Thank you all for making me a better man.

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