10/01/2020 - The Citadel - You say tomato, I say Tabata!
AO: The Citadel
When: 10/01/2020
PAX:
Number of Pax: 19
Pax Names: BatGirl, Blow Dry, Cataracts, Dr. Dolittle, Fargo, Handy Manny, Nala, Parks and Rec, Party Boy, Pork Rinds, Puddles, Rusty, Small Cakes, Subway, Sweet Gherkins, The Mullet, Tigers, Trailer Park,
DR Names:
Number of FNGS:
FNG Names:
QIC: Sonny Bono
Introduction
This workout integrated a workout method called Tabata. Each exercise is done as hard as possible for 20 seconds, followed by a 10 second active rest. Oh, I just saw that this was supposed to be witty… damn I’m stuck…
Warm-O-Rama
Abe Vagoda’s – 10
Motivators from 8
Bobby Hurleys (shoot with left hand to increase difficulty) – 10
Y’s and T’s – 10
The Thang
Four 5 minute runs were sprinkled in between 4 sets of excercises. Each set contained 8 cycles. The total distance that the run occupied was 2 miles.
set 1:
side straddle hops x 2
cross jacks x 2
squat jacks x 2
merkins x 2
set 2:
Squats x 2
squat knee up x 2
squat jump x 2
merkins x 2
set 3:
reverse lunge x 2
reverse lunge knee up left leg x 2
reverse lunge knee up right leg x 2
skater quats x 2
set 4:
LBC’s x 2
Big Boys x 2
Flutter kicks x 2
Balance crunches x 2
Circle of Trust
I talked about what F3 has meant to me. It controlls my mild depression symptoms and gives me a “6:30 elevation” and it gives my some “guy time” that I don’t get at home with M and two daughters
I then wanted to share the struggle I have had with being happy with my own strengths and weaknesses and basically playing my own game to the best of my ability.
I shared the following quote. “Wanting to be someone else is a waste of the person you are” “comparison kills joy”
Naked Man Moleskin
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