November 28th, 2016 By backdraft_MECA

 

Warm up in church parking lot:

High knees, butt kickers, karaoke, goose steps

 

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)

Basketball jump (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 (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

 

Mary at Picnic Shelter

Superman Stretch

Superman stretch w/scissor kick

Pigeon stretch (demonstration by Phidippides)

Pretzel stretch

 

 

Moleskin:

1. Three faithful Pax gathered at ASEC on a gorgeous, 40 degree Saturday morning to endure the World’s Toughest Tabata.
2. This workout was a repeat of last year’s workout of the same name. A lot of fartsacking going on this morning with only three F3 brothers there to share the pain. Too much turkey I guess. Phidippides showed up at 7:55 in time to show us his pigeon and pretzel stretch, so we really had four to show today.
3. 8:00am Workday postponed because of stomach virus. Hope Hipbone gets well soon and hope it wasn’t because of watching the Heels get whipped on Friday. Q was queasy as well.
4. Thanks for allowing me to lead today. Always a pleasure.

 

Moleskin faithfully submitted by Total Package 11/26/16

Concord

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