October 1st, 2018 By kilowatt

After spending a month with Tabata Pro, it seemed wrong to let it aside as October rolled in…so I thought I’d make use of it today and given that Octo means “eight”…that added to do it. There were 8 plus two PAX rolling in to CBA. Sparknut jumped on the shovel to shove the spade into the manicured turf…like a winner. DISCLAIMER and then…WARMARAMA

Mosey around the parking lot throwing with some butt kickers and toy soldiers. Then all IC X 8, because, fun fact, “octo” means 8

• SSH
• IST
• Cotton Pickers
• Merkins
• MC
• Peter Parker
• Hillbilly
• Windmill

THE THANG!

Tabata Time. The idea is you go all out an do an exercise for 20 seconds as fast as possible with a 10 second rest – repeating 8 cycles (because octo)… That finishes the “Tabata”.  Then, wait a half-a-minute. Then, repeat another “tabata” with another exercise.

• Clean and Press Alternating Arms Each Cycle
• KB Swings Alternating Arms Each Cycle
• Lawnmowers Alternating Arms Each Cycle
• Goblet Squat
• Tricep Extension
• Curls
• Upright Row

Time for Mary

All IC X 8 (did you know that “octo” is 8) w/Bell

• Airborne Mindbender
• Low Flutter
• W
• Freddie Mercury
• LBC
• Mason Twist (X16, thanks Sparknut)
• Sit & Press

Recover Recover and CoT

Announcements:

• Passport Challenge starts today. All 16 MECA AOs in two months. Find out more here: https://f3-meca.com/2018/09/24/challenge-patch-program-the-passport-challenge/
• THIS Wednesday: MECA Happy Hour at 26 Acres
• FRIDAY: RED Friday at F3 Concord
• NEXT Wednesday (10/10): Q School at Skybrook. The school is at 0500 with a beatdown to follow.
• Q Source Grinder: 10/16 Various Locations
• 10/27 – F3 Packs the Mine…workout on the UNCC football field: read the pre-blast.

Prayer Requests:

• Heatstroke’s Dad
• MC’s Mom
• Sparknut’s Stepmom
• YHC’s Daughter

MOLESKIN

• While one grows during the Triple Nickel and 10K Challenges, YHC finds much joy in today’s Merkins being the rearview
• Good job showing the love to the heaver bells, no iron wasn’t warmed up today
• We’re in the good weather window…time to reach out to those who may have been straggling
• Also, Whatley has a flag and the Q tomorrow…so that’s another EHing tool – it’ll be the maintenance plan tomorrow.

Proverbs 16:32: Better to be patient than powerful; better to have self-control than to conquer a city.

 

Bell Buster

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