Who’s hungry for some ciabatta?

The PAX was 17 strong, the weather was perfect.  Disclaimer given- let’s get to work!

Mosey around the parking lot- backwards run and @Stoli skips out to the street.

Form 2 lines for some indian run fun down the the park (watch out for that car!)

Circle up 

SSH x 20

Windmill x 15

Merkin x 10

Cotton Picker x 15

10 (impromptu?) Burpees OYO – Just to make no one was still cold.

The Thang

It is time to introduce Ciabatta (aka Tabata) to the Skywalker PAX.  We performed 4 exercises for 20 seconds each followed by 20 seconds of rest in between.

  • Hand Clap Merkins
  • Half Tuck Jumps
  • Low Plank Jacks
  • Feet to Hands (from plank position)
  • Repeato x 4

Mosey to the playground for 10 pull ups

Head across the still we field and grab a rock

  • Rock Curl x 15
  • Skull Crusher x 10
  • Rock Squat x 10
  • Lunge with rock overhead x 20 (audible called to 10 on subsequent sets)
  • Drop your rock and rotate, repeato x 2
  • Finish off with some overhead press and bent over row, arms should be good a weak now

Return your rock to its previous habitat and head back to the parking lot for a short mary


  1. Can you ask for better workout conditions that this morning?!  Absolutely perfect!
  2. We need some more guys to step up and Q.  The sign up genuis calendar is almost wide open!  Like I was telling @Ambassador today after the workout, you can do it!  You can look at a previous backblast and literally do the exact same workout.  No shame in stealing when it comes to this.  Sign up, give yourself a goal to look forward to.  You will not regret it!  Sign up here, right now… go ahead… you got this.
  3. Some of our F3 brothers are in Haiti this week serving, keep them and their families in your prayers.
  4. The efforts continue in Columbia to recover from the devastating floods.  Meca sent a HUGE load of water and cleaning supplies last night (TClaps to @Dingo and @Buckwheat on the delivery).  Looking for ways to help?  You can donate here.  They also need boots on the ground to help clean up.  There are daily coordinated operations going on if you are available to make the trip down there, reach out to @F3Columbia on twitter to see when and where you can help.  It has been really inspiring to see how much of an impact those men are having by helping out each other, their neighbors, and complete strangers.  This is what F3 is truly about!
  5. The shield, tonight, 8pm, check your email for more details.

2 thoughts on “Who’s hungry for some ciabatta?

  1. Grinder Post author

    Good work today men!

    @Harding, thanks for the push on the run back. It’s always a great feeling of accomplishment when you get back to the parking lot. Love/hate that hill

    Welcome Nick! Hope you come back out. I don’t think there’s many (in any) other guys your age working this hard in the morning.

  2. Murdoch

    I have to say – since it was my first time posting at Skywalker – thems some nice diggs you guys got goin on over there.

    Between the hills and the stars – I will be back.


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