Tabata on Da Green

by | May 1, 2017 | Backblasts | 0 comments

Missing pax from list above (register yourselves): LD, Methane, Hulka, Worley, Sea Biscuit, Dora

Great job by all today.  I indicated in my pre-blast tweet yesterday that we'd sweat today in preparation for the pools opening.  I hope you sweat a little bit today! After listening to the Pax recording, I realized I aged myself a few months…..I heard a few 44's so I guess I thought I was 44 this morning.  43!  #itsmondaymorning

Below is what we accomplished this morning…to the best of my recollection:

Warmorama

  • SSHX25IC
  • Spider Lunge with Downward Dog (my new favorite to get the hammys and back geared up)

Run to Church Parking Lot

Partners (size doesn't matter) – added in a little music to the workout today. Unlike a wide open, no one around AO, I resorted to the smaller speaker vs. my normal Suitcase Speaker.

  • Partner 1: run around block (in front of Dale house) 
  • Partner 2: Burpees
  • Flapjack
  • Repeato
  • Grab a block
  • Partner 1: run around block
  • Partner 2: KB swings with blocks
  • Flapjack
  • Repeato
  • Blocks – shoulder press ICX16

Tabata (All exercises OYO – 20 seconds on, 10 rest based on our lovely digitized Tabata app assistant today)

  1. Merican
  2. Merican
  3. Diamond Merican
  4. Knee Diamond Merican
  5. Hold Low Merican 
  6. Lateral Block Swing
  7. Lateral block swing
  8. Shoulder Press
  9. CDD
  10. Hold Low CDD
  11. Rest about 1 minute
  12. Mountain Climber
  13. Mountain Climber
  14. Pike ups
  15. On back Toe Touch
  16. On back Toe Touch
  17. Curls
  18. Curls
  19. Skull Crushers
  20. Skull Crushers
  21. Mericans

– Partner 1: run around block

– Partner 2: Zamperini until partner returns

– Flapjack

– Shoulder Press with block X15IC
– Curls with Block X10IC

– Sprints X 2 to/from garbage cans

Blocks back

Mosey behind Summit Coffee

  1. Step ups X 10 Each Leg
  2. Dips X 10 OYO
  3. Decline Merkins X 10 OYO

Mosey back to green

  • WWII Sit Ups X 15 OYO (thanks BagBoy)

Recover Recover

Moleskin:
  1. Great seeing everyone out there today.  BagBoy, good seeing you man – it's been a while, and after meeting Landline in NYC for the first time a couple weeks ago, great seeing you out there this AM!
  2. First BS moaning was when we started the workout with running and burpees.  It sucks when it first starts, but it feels so good after your done!  Methane has wheels, with Stumpjumper a close second.
  3. Tabata's suck so bad, but work so well.  Second BS moan was Diamond Merkins after two rounds of regular merkins.  Then eased up with the Knee Diamond Merkins but even then – #tricepsburning  10 minutes straight (okay, we took a mini 45 second break in the middle) is tiring for sure.
  4. I think the running around the block was worse than the Zamperini after the Tabata.  
  5. None of YHC's normal curb crawls today for the Pax – saving that for next time.
  6. Duvall wasn't there today because I think he's exhausted after writing all his emails and putting out the Q list over the weekend.  Nice work!
  7. 17 is the perfect number (well, 18 would have been better with partners) for a great workout.  Keep up the great work men, and you all make me stronger!  
  8. Prayers for those needing special attention this week undergoing surgeries/hospitalizations!  
  9. This month will be two years for me at F3.  It has changed my life, for the better obviously…physicially, mentally, and spirtually!  It's hard to believe I used to think that F3 thing was stupid and 0530 was ridiculous.  Go find another guy like me and bring him into this great group.  He will thank you one day.  Thanks to BamBam and TommyBoy for getting me in the Emotional Headlock over two years ago.

 

Submit a Comment