June 12th, 2018 By Sizzlean

10 men joined me this morning to partake in a TABATA style workout and lesson on the F3 EXICON while Jelly laid on his back staring at the stars…

As for OBOE and his questions regarding the definition and execution of the 4X4, below is the definition from the F3 Exicon and a handy link for you to study  /https://f3nation.com/exercises/

4×4

“Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat. Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise.”

The Thang:

Mosey to front of school, circle up with Al Gore pose, shuffle left, 10 IST IC, shuffle left 10 Temp Squats IC, shuffle left 10 Bobby Hurleys OYO, mosey to bricks for TABATA.

36 Intervals at 45 seconds each with 15 second rest with music (and Katy Perry)!

1. 4X4
2. Squat Thrust with Bricks
3. 4X4
4. Rocky Balboa
5. 4X4
6. Alternating Lunge with Bricks
7. 4X4
8. WWII Sit up
9. 4X4
10. Spiderman Crunch
11. 4X4
12. Flutter Kicks
13. LBC
14. Squat Thrust with Bricks
15. LBC
16. Rocky Balboa
17. LBC
18. Alternating Lunge with Bricks
19. LBC
20. WWII Sit up
21. LBC
22. Spiderman Crunch
23. LBC
24. Flutter Kicks
25. 4X4
26. Squat Thrust with Bricks
27. 4X4
28. Rocky Balboa
29. 4X4
30. Alternating Lunge with Bricks
31. 4X4
32. WWII Sit up
33. 4X4
34. Spiderman Crunch
35. 4X4
36. Flutter Kicks

Quick Mary and COT, thanks for coming out today.  Harrisburg Convergence this Saturday, looking for Clown Car to leave from Manor House 6:40 AM.

 

---