January 25th, 2020 By Cupid

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
Hamstring Stretch
Windmill Merkins x 15
Arm Circles
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
Superman Stretch
Swimmer’s stretch
Cobra into child’s pose into down dog
Deep breaths

Moleskin:

1. Ten of Concord’s most elite Pax gathered at ASEC on a cool, cloudy 41 degree morning to
endure a repeat of the World’s Toughest Tabata. The rain held off but it was a good day to
stay around ASEC as a few Pax were nursing injuries, so low impact, full body exercise was
just what the doctor ordered. Constant chatter, corny jokes, and the opportunity to work
out with our F3 brothers made for a good day!

2. This workout was a repeat of one done last February and is considered a “Classic” by the Q.
A lot of good chatter today to take the mind off the lack of rest in the tabata. Popeye’s
version of Barishnikoffs was comical and might be added later as a “new” exercise for
physically challenged individuals. Lex questioned the Q as to why some exercises were so
similar, but was told to never question the Q!

3. Pray for Quentin (Tombstone’s high school friend), Anita(Mighty Mouse’s Youth Minister’s
wife) , and Hipbone’s daughter Lacey. Also, F2 at 26 Acres Brewery next week. More details
about that from Spud

4. Thanks for allowing me to lead today. Always a pleasure and always remember to thank
your lucky stars for being born in the good ol’ USA!
Moleskin faithfully submitted by Total Package 01/25/20

F3-MECA, F3Concord

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