AO – DeHavilland
Date – 12/15/18
Time – 0700
Q – Wilson
Pax – Heater, Zebra, Tails (LIFO, Honorable Mention), Wrong Way (LIFO Grand Prize), Brody (Cameo appearance)
As the digital clock struck 0700, the F3 Mission was reiterated as a reminder of why were gathered there in the gloom with a stiff wind and a bit of drizzle: Small workout groups for the invigoration of male community leadership. We promptly mosyed out to the shelter for warm ups:
- 30 SSH IC
- 20 Windmills IC
- 25 LBC OYO
- 25 Merkins OYO
- Small Arm Circles – Forward/Reversed
- Large Arm Circles – Forward/Reversed
Mosey back to the parking lot.
The Thang: HIIT Tabata Mashup
Beginning with 4 workstations, each Pax performed a Tabata at each station:
- Club Bell Round the World
- 50# Sand Bag Squats
- 2 X 25# DB Push Press
- Burpees
Perform the exercise at that station for 20 seconds, 10 seconds rest, 8 cycles = 4 minutes
After each Tabata, 1 minute recovery
Rotate to next workstation, Rinse, Repeat
Added additional station to accommodate incoming Pax: Kick Throughs
Cool down:
- Old Man Thigh Stretch
- Bad Boys
- Arm Stretches
COT – Code word: TOPUCU
“That’s not in the F3 Lexicon. What’s it mean??”
Come to F3 workouts and you’ll learn all kinds of cool verbiage!
Count-o-rama
Name-o-rama
Photo Op
We do look cool.
YHC,
Wilson
F3 Dayton 