DeHavilland – HIIT Tabata Mashup

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!

Photo Op

We do look cool.



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