5 Davis Lake F3ers shook off the fartsack and took the DRP to take on a tabata and circuit workout. This is one of those workouts without a lot of cadence or counted exercises so it’s a great opportunity for you to push yourself in a you vs. you mental challenge as well as physical challenge. Here’s how it went down:
Short mosey to play ground
SSH x 15
Mount Climbers x 15
Plank Jacks x 15 (this was for Mother Goose but he didn’t post this morning)
Tabata: 20 sec exercise & 10 sec rest
1st round (12 sets):
2. Jump Squats
3. WWII Sit-ups
2nd round (12 sets):
1. Carolina Dry Docks
Circuit w/ 4 stations:
1. Playground: Mericans x 20
2. Hill on the other side of the road: Quadraphelia, Burpees x 5
3. Dock: LBCs x 20
4. Hill on the other side of the road: Quadraphelia, Burpees x 5
Repeato (3-5 circuits, I lost count)
Low Dolly x 15
Crunchy Frog x 15
Tons of workouts tomorrow, check the daily MECA newsletter for a list. Sign up here if you’re not getting them:
Mud Run on October 24th: sign-up now! Deadline is Sept. 12th. Even if you don’t have a team sign up and we’ll form teams with guys in the region. Here’s a link for more info which includes the registration link: http://f3nation.com/2015/08/18/fall-2015-mud-run-pre-blast-registration-now-open-and-closes-on-10032015/.
Great working out with you guys this morning, a small and quiet but dedicated group. I haven’t done a tabata in a long time and am glad I was able to introduce something new that hopefully we can repeat. It’s a great high intensity workout. I also liked the cirucit that was in a straight line, you ran past other guys more often and could give encouragement. I did find out that the tunnel and other side of the road are dark now that it’s not the middle of the summer so headlamps would be a good idea if we’re working out there in the future.
My favorite part was after when Piston said after 3 months it’s amazing how there’s still new challenges to take on and workouts to learn. This prompted a discussion of another workout: jugalug which to summarize involves carrying 2 milk jugs in pairs for the entire workout (look for a BB). The best part is Piston and everyone else was excited about taking on this challenge, I love to see the F3 crazy spread!
So Davis Lakers start saving milk jugs and hopefully we can get a Q to lead the workout soon.