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F3 MeCa | September 23, 2019

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F3Concord – Worlds Toughest Tabata

  • When: 02/23/2019
  • QIC: Total Package
  • The PAX: Frostbite, Catfish, Homeland, LexLuthor


World’s Toughest Tabata
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
Arm Circles
Air squats

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

Hangout in Picnic Shelter for Mary
Dips x 20
Low Flutters
Superman Stretch
Cobra into child’s pose into down dog
Deep breaths

Moleskin:
1. Five of Concord’s most elite Pax gathered at ASEC on a morning custom made for fart-sacking to endure the World’s Toughest Tabata. A chilly rain and forty degrees makes us wonder why we even get out of bed on a Saturday morning, but constant chatter, corny jokes, and the opportunity to work out with our F3 brothers keep us going!
2. This workout was a repeat of one done two years ago and is considered a “Classic” by the Q. The picnic shelter was a great venue for this group of 5, as all agreed staying dry on this cold, rainy day was a good idea.
3. A lot of good chatter today to take the mind off the lack of rest in the tabata. Retelling of some great corny jokes from Skinner and Mighty Mouse eased the pain also.
4. Thanks for allowing me to lead today. Always a pleasure.

Moleskin faithfully submitted by Total Package 02/23/19

Cupid
  • On February 25, 2019

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