August 20th, 2018 By backdraft_MECA

Repeat from two years ago. A real  gasser!

Warm up in church parking lot:
High knees, butt kickers, karaoke, goose steps

Circle up- Lower Lot
SSH x 20
IST’s x 20
Cotton pickers
Arm Circles
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 19 minutes of high intensity intervals
Seems easy……..guess what, it’s not!
2 sets

Set 1
Run in place (30 sec)
Squat w/side kick (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 (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. Q decided to modify 2nd set due to oxygen deficit in himself and most of Pax. Only 8 exercises and 8 running in place.

Hangout in Picnic Shelter for Mary
Superman Stretch
Childs pose
Down dog into hamstring stretch into shoulder shrugs

Moleskin:
Six faithful Pax gathered at ASEC on an outrageously humid, 72 degree Saturday morning with a dew point of 70+, to endure the World’s Toughest Tabata.
This workout was a repeat of a workout done two years ago and is considered a “Classic” by the Q. The picnic shelter was a great venue for this group of 6, as ceiling fans helped with air flow and mosquito control.
A lot of good chatter today to take the mind off the lack of rest in the tabata. Funny how chatter all but stopped towards the end of workout. Proof of a real butt-kicker! Good thing Set 2 was modified. Tongues were hanging for sure. Workout ended a few minutes early with no objections from Pax!
Welcome to FNG Nick Lovelace who was named “Spud” on Saturday. Q had a better name but was overruled! We hope Spud will take TP’s place in BRR next year.
Prayers continued for Indy’s Dad and Mighty Mouse’s student who is dealing with cancer. BRR training continues this week and kudos to those who ran 10 miles of hills Saturday morning!
Many thanks to my F3 brothers for your continued support of my family and son, James, who started college at ASU this weekend. After a year of healing, he’s back on track and ready to begin a new chapter in his life. May God continue to bless all!
Thanks for allowing me to lead today. Always a pleasure.

Moleskin faithfully submitted by Total Package 08/18/18

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