F3 MECA

Official Website for the MeCa Region of F3 Nation

Menu

Winter Solstice Tabata

All BackBlasts Backblasts

December 24th, 2022 By Spud

Q :  Total Package

Pax :   Tombstone, Hipbone, Marlboro, Neverland, Scooter

 

Warm up in church parking lot:

High knees, butt kickers, karaoke, goose steps

 

Circle up- Lower Lot

SSH x 20

IST’s x 15

Hamstring Stretch

Arm Circles

Mosey to Picnic Shelter

Strength Get-up

New exercise Q saw on YouTube. Start with hands and knees on ground.

Go to pushup position and hold for 3 seconds. Push back into squat position without using hands. Stand up slowly. Repeat 10 times.

Good old man exercise and good for balance!

You’ll thank me in a few years!

The Thang:

Tabatas – 40 seconds exercise immediately followed by cardio (SSH) for 20 seconds. No breaks!

Ten (10) exercises total plus cardio (SSH) equals 10minutes of high intensity intervals times three (3) sets

Seems easy……..guess what, it’s not!

3 sets

 

Set 1

Squat w/side kick (40 sec)

SSH (20 sec)

Alternating V-ups (40 sec)

SSH (20 sec)

Brazillians (40 sec)

SSH (20 sec)

LBC’s (40 sec)

SSH (20 sec)

Pendulum hops (40 sec)

SSH (20 sec)

Burpees (40 sec)

SSH (20 sec)

Crunchy frog (40 sec)

SSH (20 sec)

J-Lo’s (40 sec)

SSH (20 sec)

Barisnikoffs (40 sec)

SSH (20 sec)

Apollo Ohnos (40 sec)

SSH (20 sec)

Recover 1 minute

Repeato (3 sets total)

Hangout in Picnic Shelter for Mary

Superman Stretch

Ironman stretch

Cobra into child’s pose into down dog

Deep breaths

Moleskin:

1. Six of Concord’s most elite Pax gathered at ASEC on a morning meant for fartsacking if there ever was to endure the most horrendous cold, rainy, and gloomy conditions to do the Winter Solstice/Christmas tabada.Constant chatter, corny jokes, and the opportunity to work out with our F3 brothers made for a good morning!
2. This workout was a modification of one done a few years ago 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.
3. Every now and then Q likes to preach and this morning a verse 1 and verse 14 from John Chapter 1 were highlighted. John 1:1 “In the beginning was the Word, and the Word was with God, and the Word was God”. John 1:14 “ And the Word became flesh and lived among us, and we have seen His glory, the glory of a father’s only son, full of grace and truth”.
4. Thanks for allowing me to lead today. Always a pleasure and remember John 1:1 and 14.

That’s the reason for the season. Merry Christmas to all, and to all a good night!

Moleskin faithfully submitted by Total Package 12/22/22