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Father’s Day Follow-Up Tabata

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June 18th, 2024 By Uncle Floyd

Date: 06/18/24

AO: #F3Harrisburg
PAX: @Constitution, @Bearclaw, @Murtaugh, @SSMinow, @Uncle Floyd
Q: @Uncle Floyd

Ruck: @Deadhead

Count: 6

YHCs: 0

Tabata Tuesday Beatdown: 5 brothers assembled at The Ridge to complete an arduous Tabata high-intensity (HITT) beatdown and complete some Father’s Day mumble-chatter in balmy 68 degree weather while another brother completed a ruck in the distance.

Here’s what we did…

Disclaimer and send-off prayer; “Lord, don’t make the workout easier; instead, make us stronger.”

Warm-up:

Lap mosey, running the lines of the parking lot

Workout:

2 Extended Tabata Sets (1 minute work/10sec rest)

1st Set:

  1. Jumping Lunges
  2. Apollo Ohnos
  3. Burpees
  4. Merkins
  5. Shoulder Taps
  6. Bridge
  7. Poutine Low Flutters
  8. Dips (knees bent)
  9. Side Straddle Hops
  10. Air Squats
  11. Overhead Air Presses
  12. Star Jumps

2nd and 3rd Set:

  1. Jumping Lunges again
  2. Mountain Climbers
  3. Plank Jacks
  4. Merkins
  5. Mason Twists
  6. Monkey Humpers
  7. Quick feet squat-drill
  8. High Knees
  9. Dips
  10. Heels to Heaven
  11. Cocoons
  12. Star Jumps

Followed by a Bearcrawl circle at the concession stand.

6MOM:

(45sec work/15sec rest)

  1. Superman Pulses
  2. J-Los
  3. Asheville Abs (as intro’s by @Deuce)

COT

Lots of folks traveling and on vacation, but the high intensity tabata still proved effective as we reflected on fatherhood, what it meant to us previously and what it means to us now at this stage of our lives. It was great to see @Deadhead as he completed his ruck and to have @Constitution participate as he recovers from his knee injury, and all of us reflected on the value of father figures in our lives and how even those without kids (YHC) can still make a tremendous difference in the community with young men.

Continued prayers for Avery Pig, our 12-year-old cancer patient, and (unmentioned) continued prayers for  Israel to recover hostages and for a quick, favorable end to the Israeli-Hamas war, prayers for the families who’ve lost loved ones, including 11 Americans killed.

Sign-ups are also being gathered for the July 4 Harrisburg parade, so please do so if you’d like to participate.

@Murtaugh has been appointed to head up an officer training school in South Caroline and is planning a charity golf tournament in July– more to come on that, and hopefully we can support our brother in his new endeavor.

 

“We are all faced with a series of great opportunities brilliantly disguised as impossible situations.”

Charles R. Swindoll

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