F3 MECA

Official Website for the MeCa Region of F3 Nation

Menu

Tabata Thursday

All BackBlasts Backblasts

October 14th, 2023 By Spud

Date: 10-12-23

Q :  Total Package

Pax :   Homeland, Spud, Neverland, Professor, Catfish, Beeker, Marlboro, Trick Daddy, FNG Chris

 

Warm up in church parking lot:

High knees, butt kickers, karaoke

 

Circle up- Upper Lot

SSH x 20

IST’s x 20

Hamstring Stretch

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!

1 1/2 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 1 minute

Repeato for ½ set

Hangout in Picnic Shelter for Mary

Superman Stretch

Swimmer’s stretch

Cobra into child’s pose into down dog

Deep breaths

Moleskin:

1. Nine of Concord’s most elite Pax and one FNG gathered at ASEC on a rainy, 58 degree morning to endure a repeat of the World’s Toughest Tabata. The rain was lightbut 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. Thanks to Catfish and Spud for retrieving Q’s phone, which I forgot to bring out of the car, (duh), so we could accurately time our tabatas. That’s what happens when you get old.
3. Pray for peace in the Middle East and Ukraine. The world is kind of crazy right now.
4. Thanks for allowing me to lead today. Always a pleasure and remember we won the lottery of life by being born in the good ol’ USA!

Moleskin faithfully submitted by Total Package 10/12/23