Date: 12/05/2020
Time: 0700
AO: DeHavilland
Pax: Armstrong, Crockett, Faucet, LawnMower Man, Meatball, Rock Tail, Swobbles, Tails
Q: Wilson
The weather channel promised sub freezing temps. It was only close at 33 degrees for our workout but it did not deliver. I was disappointed.
I promised sweat. I keep my promises.
Warm up
20 reps IC of
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SSH
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Imperial Walkers
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Pickin’ Taters
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Windmills
The Thang: Tabata Insanity
Seven exciting, blood pumping exercises using Tabata protocol timing (with some modification):
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20 seconds of exercise
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10 seconds rest
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Rinse/Repeat for 8 cycles (4 minutes)
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Each exercise performed at a different location on the soccer field after using various forms of Locomotion (yeah, it was crazy!)
The exercises:
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Burpees (modified with 30 seconds of rest, 6+ minutes – you’re still sucking air at the end of the set!)
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Diamond Merkins
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Mountain Climbers
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Flutter Kicks/LBCs
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Jump Squats
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Sit Throughs
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Turkish Get Up (straight 4 minutes, alternate sides with 5# weight).
The Locomotions:
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Crab Walk Forward
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Crab Walk Backward
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Carioca Right
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Monkey Walk Right
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Monkey Walk Left
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Carioca Left
Lunge walk back to the Flags.
To accentuate the insanity of it all, during Coffeeteria, Tails was inspired to report on a psychological profile test he was familiar with and encouraged the Pax to take it. Personally, I don’t see the point. It doesn’t take a test. We already know.
At F3, we put the FUN in dysFUNctional!
YHC,
Wilson
F3 Dayton 