Tabata Sermon to The Kingdom – It’s a H.I.I.T.

  • When:  03-03-2018
  • QIC: Cruiser
  • The PAX: Skipper, Big Star, BullsEye (R), Tater, Popeye, JR Ewing, Hundo, KFC, Nick Richetti (FNG – F3-Headlock), Carburetor, Chopin, Choo Choo, Patrick Fisk (FNG – F3-Cloverleaf), Back Hoe, Triple Threat, Justin Goodson (FNG – F3-IPA), Camo, Bill Rainey (R) ((FNG – F3-Gesunheit) &YHC Cruiser (RR)
Condition

Beautiful spring like day, 63* 80% humidity. Oh Yeah> Pollen everywhere

Disclaimer

I am not a professional. F3 workouts are free and volnutary– you are here of your own free will #YouAgainstYou. Modify as needed but use good form. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang

Old dog, old tricks, new to the Kingdom. First H.I.I.T. > Tabata Style workout for the PAX of the Kingdom. I think Camo has spies looking over my shoulder as I was writing it up.

Warm up:

  • SSH x 15 IC
  • Abe Vigoda x 10 IC
  • LBAC x 10 IC > Forward and Backward
  • Copperhead Squat x 10 IC

Informed the PAX of the upcoming H.I.I.T., if you feel lightheaded stop immediately. Otherwise, let’s mosey to the park and play in the sand.

  • Jumping Squats x 30 seconds on then 30 seconds rest
  • Split Lunges x 30 seconds on then 30 seconds rest
  • Burpee x 30 seconds on then 30 seconds rest
  • Merkins x 30 seconds on then 30 seconds rest
  • Squats x 30 seconds on then  *HOLD* for 30 seconds
    • Followed by 1 minute Rest > R&R x 4< Yes 4. Lots of Mumble Chatter after the 3rd set.
  • Grape Stompers x 30 seconds on then 30 seconds rest
    • R&R x 2 sets

Now for some Core Work. Count off 1-2, partner up

  • Big Boy Sit ups x 30 seconds on then 30 seconds rest
  • Reverse Crunches x 30 seconds on then 30 seconds rest
  • Hand to Toes x 30 seconds on then 30 seconds rest
  • American Hammer x 30 seconds on then 30 seconds rest
  • Big Boy Sit Ups x 30 seconds on then 1 minute rest
  • Plank “Regular” x 30 seconds on then 30 seconds rest
  • Plank “Elbows” x 30 seconds on then 30 seconds rest
  • Plank “Right Leg High” x 30 seconds on then 30 seconds rest
  • Plank “Left Leg High” x 30 seconds on then 30 seconds rest

Stretch and cool down

  • Pigeon Stretch > Left leg then Right Leg both with x 30 seconds on then 30 seconds rest
  • Piraformis Stretch > Left then Right both with x 30 seconds on then 30 seconds rest

Mosey back to the Shovel Flags

CountORama and NameORama

19 Pax with 4 FNG’s: Welcome to our news F3 brothers, Gesunheit, Cloverleaf, Headlock and IPA.

COT

TAP’s: Hundo’s father, Ava, Locksmith father, and apologies to the others this old man has forgotten. Need to start recording this portion.

ANNOUNCEMENTS

*MDA SCOPE 5K*
> March 24, 2018 – Workout at Hermann Park, then train ride to MDA for 5K. PaceCar will have the Q and will be coordinating F3 team and fund raising to support MDA GI Clinic

*Houston Spartan Sprint* 

March 24th, 2018 – EBERLY RANCH, CHAPPELL HILL TX – More details here.

*Austin Spartan Sprint – All Texas Pax Convergence* 
May 20th, 2018 – REVEILLE PEAK RANCH, BURNET TX – More details here.

COMZ CHANNEL

For those few of you who have not yet signed on – get onto BAND today, either via smartphone app (links here: apple / android), or via the website. This is our new preferred Comz Channel going forward – download it and join the band called “F3 Houston” to get all the info on F3 Houston. Here is where you can learn who are the upcoming Qs, sign up yourself to be the Q, read our Backblasts for each WO, learn details of our next CSAUPs, and as usual, make fun of the guys in the Pax in general with some good ol’ Mumble Chatter.

As always, an honor to lead this fine group of H.I.M.’s

Cruiser

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