The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Typical summer morning…warm and muggy and a bit foggy too
COP: SSH x10 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO
-Grab 2 bricks each
-Today we did a series of classic Tabatas. Each Tabata was a single exercise, 20 seconds on, 10 seconds off, 8 sets.
-At the flag, Tabata #1 – Curls w/ the bricks.
-Mosey to the bridge (carrying bricks), Tabata #2 – Dips.
-Mosey to the far parking lot (carrying bricks), Tabata #3 – OH Press.
-Mosey to the small wall (carrying bricks), Tabata #4 – Incline Merkins.
-Mosey to whiffle ball field (carrying bricks), Tabata #5 – Tricep Extensions.
-Mosey to smaller pavilion (carrying bricks, Tabata #6 – Curls w/ the bricks.
-Mosey back to flag & stow bricks
Mary: LBCs x25 IC; Heel Touches x25 IC
Namerama: Easy In, Mayhem, Swamp Fox, Fish n Chips, Sugar Mountain, Snips, Waldo
Pledge and COT
Announcements: Saturday rotating workout is at FaultLine this week. Get in touch w/ Pretzel if you’re interested in SpeedForNeed. Sept. 11 Convergence at Nexton.
Devo: Be prepared…whether it is to fill in to Q or for whatever else life throws at you. Be mentally & physically ready.
Moleskin: I had done an all-leg tabata back in July, so I decided to do an arm version of the workout today. The bricks were a bit underwhelming on the first set of curls, but they started feeling heavier as the workout went along.