July 8th, 2020 By Cupid

An impressive 17 PAX made F3 their priority on a sweltering muggy morning for a fun-filled tabata-style beatdown.

Warm Up running around ASEC parking lot doing stuff. Mosey to Rockpile. Attempt to break into three groups.

The Thang:

Workout was a near infinite number of tabata rounds consisting of 30 seconds work/10 second rest doing the following:

Rock KGBs

OH Rock Walking Lunges

Sidekicks

Rock Curls

Seated Rock Kickouts

Woodchoppers

Rock Hoppers

Rock Merkins

Rock Goblin Squat

Rock Manmakers

Rocky Mountain Climbers

Crabberwokkies

Left Arm Plank

Right Arm Plan

Q randomly calls out a group and they:

Run to Bridge, Do 5 Dips on rail guard, 5 merks

-or-

Run to pu bar, Do 5 pull ups, 5 burpees

Mary:

Twisty Reverse Crunch

Box cutters

Homer to Marge to Hello Dolly

Wall Sits 30 sec each leg x 4

MOLESKIN

Tabata workouts are designed for high impact at short intervals with little downtime, one of the best routines for building strength and cardio. Many PAX on this morning got noticeably more swole as the beatdown progressed, while some (YHC) just created messy pools of sweat. The runs didn’t give much of a break so PAX were giving it extra effort and it showed. Good work, all. It seemed like old times with BD complaining about the workout, Catfish talking about something he was either going to cook or had just cooked, and Tombstone telling us about planking his M. Hopefully it was good conversation at coffeeteria.

Remember that regardless of where you sit or stand on the political spectrum, we are all proud of our country and want what’s best. Remember whether you choose to wear a mask or not, we all want our children to be healthy and safe. We only heal by crossing into the unknown and talking to people who are not like us. So invite a random person to come workout with us and let’s all be amazed at the results. We all know the power of F3. Plus, God will be happy.

Aye!

Phidip

Concord, F3-MECA, F3Concord, MECA

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