July 8th, 2021 By Hipbone

Warm up in church parking lot:

High knees, butt kickers, karaoke, goose steps

Circle up- Lower Lot

Hillbillies

Loose change

Windmills

Hamstring stretch

Mosey to Picnic Shelter

The Thang:

Tabatas – 30 seconds cardio(SSH) immediately followed by an exercise for 30 seconds. No breaks!

Seventeen (17) exercises total plus cardio equals 17 minutes of high intensity intervals

Seems easy……..guess what, it’s not!

2 sets

Set 1

SSH (30 sec)

Squat w/side kick (30 sec)

SSH (30 sec)

Barishnikoffs (30 sec)

SSH (30 sec)

Brazillians (30 sec)

SSH (30 sec)

LBC’s (30 sec)

SSH (30 sec)

Pendulum hops (30 sec)

SSH (30 sec)

Freddie Mercks-slow (30 sec)

SSH (30 sec)

Merkin w/stump jumper (30 sec)

SSH (30 sec)

Side plank scissor lift-10 per leg (30 sec)

SSH (30 sec)

V-ups (30 sec)

SSH (30 sec)

Stump jumper  (30 sec)

SSH (30 sec)

Crunchy frog  (30 sec)

SSH (30 sec)

Burpees (30 sec)

SSH (30 sec)

Jumping lunge (30 sec)

SSH (30 sec)

J-Lo’s (30 sec)

SSH (30 sec)

“Hear me” squats (30 sec)

SSH (30 sec)

Star jumps (30 sec)

SSH (30 sec)

Apollo Ohno’s (30 sec)

Recover 1 minutes

Repeato

Hangout in Picnic Shelter for Mary

Superman Stretch into Ironman

Upward dog /Cobra into child’s pose into down dog

Touch toes

Moleskin:

1. If you liked oppressive humidity and sweating your tail off, you would have loved this morning! Nine of Concord’s most elite Pax gathered at ASEC before the rains came to endure the modified World’s Toughest Tabata. The rain held off and it was a good day to stay around ASEC as this was the old man’s first Q in 3 months, so low impact, full body exercise was just what the doctor ordered. Nary a dry shirt in the bunch except for Tombstone, who miraculously doesn’t sweat at all. I’ve heard that may be the sign of a vampire, but didn’t have a mirror, garlic, or a cross on me to test him.
2. Great to workout with Phipid and get details of his run across NC. His preparation and dedication to the cause, Champion Autism Network, is a testament to his strength, resolve, and faith. Let’s help him reach his goal of $50,000 by joining the 100 Men Who Care Concord.com . So far we have 27 participants and I’m asking all who are able to please join and contribute to this worthy cause and help Phidip reach his goal. We meet Thursday night July 15 at 7:00pm at Central Methodist Church in Concord.
3. A lot of good chatter today to take the mind off the lack of rest in the tabata and good conversation at GWC coffeteria as usual. We’re blessed to have such great F3 friends and know we have our backs! Be a blessing to others always.
4. Thanks for allowing me to lead today. Glad to be back in the saddle!

 

Moleskin faithfully submitted by Total Package 07/08/21

---