Intro: Picked up this Q early in the month when the Q sheet came out. Wanted to bring a Tabata workout with some stations. The stations would include “a little bit of everything”…
Conditions: Hot, humid, no precipitation
Shortcake Special (Before the BC): none
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
TTT x10 IC
OHC x15 IC
Imperial Walkers x10 IC
Goodmornings x20 IC
mosey over to the basketball court. grab 2 blocks for every station (4 stations)
4 station Tabatas: a member from the PAX would be at each station (in this sense there would be 2 guys at 2 stations since there was 6 people today) completing an exercise AMRAP for an entire minute. Once the minute goes off, rotate to the next station. After completing all 4 stations, the entire PAX would do a Wall Sit for 30 seconds, Jail break down the basketball court and back. Complete the 4 station tabatas again but with new exercises at each station.
- Station 1: Legs (squats w/block, squat press w/block, alternating lunges, calf raises, dead lifts w/block)
- Station 2: Upper body/arms (OHP w/block, Curls, Tricep Extensions, Carolina Drydocks, Bent Over Rows)
- Station 3: Cardio (Toe Taps, SSH, High Knees, Butt Kicks, Suicides)
- Station 4: Abs/Core (Flutterkicks, American Hammers w/block, LBCs, Iron Crosses, Pickle Pounders)
We either Bear Crawled, Lunge Walked, Crab Crawled or Ninja Lunged in transition to your new station after every minute.
After completing all 4 stations, the PAX would be instructed to do a Wall Sit OQ for 30 seconds then jailbreak down the basketball court and back. Once returning, go to your first station then Rinse Repeat but with new instructed exercises.
stow blocks, return to flag
6 Minutes of Mary:
LBC’s x15 OQ
Box Cutters x20 IC
Bedpan, Olaf, Tinder, Streaker, Bee Wax, Chowdah
Blocks from the cage have been moved to behind the wall (near basketball court)…please keep them organized. Construction is still taking place at the Casey Community Center. 08/4 is the interest meeting for the Men’s Hike. 08/6 is when the unofficial workout at Carnes Crossroads will most likely begin (get in touch with Saget). 08/19 is when a possible Q school will happen after BC at the Den 0500.
Pledge of Allegiance: did this
Led by Bedpan
none, head to Table32 for 3rd F
Really felt the PAX got a all around workout in and a little bit of everything. Enjoyed this BC a lot. Will bring it back again, especially for an hour long BC. Lots of mumble chatter from Chowdah this morning as always ;). It is a pleasure to lead!