March 16th, 2016 By Clueless

Five Strong F3 men met up at Town Center for no particular reason, as no Q signed up. YHC took a tabata workout from the archives and it was on…

Stretches x 60 secs, Core Cardio x 30 secs each move
•Downward Dog
•Split lunge agility, low switch kick, double switch kick, high switch kick
•Standing Forward Fold
•Static uppercut, jack feet uppercut, hop forward/back, hop side to side, alt speed knee, alt speed knee fast
•Lunge Hold
•Twisting X Lunge high, twisting X lunge lower (touch knee), twisting X lunge lower (touch shin), twisting X lunge lower (touch ground)
•Garland Pose
•Squat walk, deeper squat walk, deeper squat walk (touch ground), Air plank jumps
•Warrior One
•T squat pulse, T lunge pulse R, T lunge pulse L, Rotating T Twist
•Triangle
•Burnout – Alt speed knee fast, Twisting X lunge (touch ground), Air plank jump, Rotating T Twist
•Tree
•High jump in place, Control jump side to side, Double hop rotation, Single hop rotation (180)
•Reverse Warrior
•Hammer kick L, speed kick L, hammer kick R, speed kick R
•Bridge
•Shuffle feet, shuffle feet w/ hop up/back, shuffle feet w/ squat, shuffle feet w/ up/down
•Cobbler
•Plank tap R/L feet, plank tap R/L hands, plank tap opposite feet/hand, plank lift opposite feet/hand
•Upward Dog
•Burnout – Single hop rotation, speed kick L, speed kick R, Shuffle w/ up/down, plank lift opposite feet/hand
•Eye of Needle
•Mountain climbers, running spider lunge, body sprint, body run
•Cool down stretching x 3 min

COT – @Casper (from the #RoadWarrior clan) took us out

Nakedman Moleskin:

• Strong work and effort this morning by the PAX. Probably not what you were expecting. #MubbleChatter was light and everyone pressed on… #Solid!
• Continued prayers for @ManDown and his crew!

Keep Pushing – Clueless

 

Harrisburg, Warrior One

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