November 14th, 2015 By Exit54

WARM-UP in church parking lot:

High knees, butt kickers, karaoke

Circle up- Lower Lot:

• SSH x 25
• Cotton pickers
• Walkouts
• Hamstring stretch

Mosey to Picnic Shelter

THE THANG:

Tabatas – 30 seconds cardio immediately followed by an exercise for 30 seconds. No breaks!

Nineteen (19) exercises total plus cardio equals 18 minutes of high intensity intervals

2 sets

Set 1:

• Run in place (30 sec)
• Squat w/twist (30 sec)
• Run in place (30 sec)
• Barishnikoffs (30 sec)
• Run in place (30 sec)
• Alternating V-ups (30 sec)
• Run in place (30 sec)
• Brazillians (30 sec)
• Run in place (30 sec)
• LBC’s (30 sec)
• Run in place (30 sec)
• Pendulum hops (30 sec)
• Run in place (30 sec)
• Freddie Mercks-slow (30 sec)
• Run in place (30 sec)
• Merkin w/stump jumper (30 sec)
• Run in place (30 sec)
• Alternating leg hip press (30 sec)
• Run in place (30 sec)
• Side plank scissor lift-10 per leg (30 sec)
• Run in place (30 sec)
• V-ups (30 sec)
• Run in place (30 sec)
• Stump jumper w/side kick (30 sec)
• Run in place (30 sec)
• Crunchy frog w/scissor kicks (30 sec)
• Run in place (30 sec)
• Burpees (30 sec)
• Run in place (30 sec)
• Jumping lunge (30 sec)
• Run in place (30 sec)
• J-Lo’s (30 sec)
• Run in place (30 sec)
• “Hear me” squats (30 sec)
• Run in place (30 sec)
• Star jumps (30 sec)
• Run in place (30 sec)
• Apollo Ohno’s (30 sec)

Recover 2 minutes

Repeato

Jog to Pock Pile for MARY:

• Superman Stretch
• Alternating superman stretch
• Indy audible (I forgot what he did!)
• Cupid audible (20 merkins)

MOLESKIN:

1. Six faithful Pax gathered at ASEC on a gorgeous , 32 degree Saturday morning to endure the World’s Toughest Tabata.
2. This workout was a repeat of last Saturday’s Wolfpack of One. A lot more fun with F3 brothers there to share the pain.
3. A lot of good chatter today to take the mind off the lack of rest in the tabata.
4. Workout was pulled from a good-looking female personal trainer on You Tube. El Abogado had enough of Q making constant reference to her during the workout and filed a cease and desist order against Q .
5. Thanks for allowing me to lead today. Always a pleasure.

Moleskin faithfully submitted by Total Package 11/14/15.

Concord

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