16 Pax took their #DRP to post #ITG for CA’s VQ, featuring #30for30 #BeatTheClock #Beatdown #SuckingWindDisclaimerYHC is not a professional instructor. F3 workouts are voluntary and free of charge. It is important to use good form, take a break as needed (there is no shame, you got your butt out of bed!), modify, ask for help or a demonstration. Consult a doctor before starting any new exercise program. You against you!
47 degrees, foggy
The Thang (0530)
Mosey to the parking lot behind the church for COP.
– SSH x 20 IC
– Tin Solider, a new one for the Pax
– Duck Walk, another new one #crowdpleaser
– Prisoner Squats, variation on oldie but goodie
Mosey to the Lost World Playground near swimming pool. Begin High Intensity Interval Training “HIIT” (Check it out, it’s a Thang!). Each Interval lasts only 1 min: 30 seconds work (as intense as possible #youagainstyou), followed by 30 seconds rest. Sets of 3 exercises, 3 x through
Set One (9 min)
– Grape Stompers (new for Pax). One foot on short wall, one on ground, alternate feet stomping the grapes, rinse and repeat
– Plank Ups – start on elbows in plank, push up one arm at a time and lower one arm at a time, rinse and repeat. (aka Makhtar N’Diayes – check of the Exercon on F3nation.com)
Mosey around Swimming Pool parking lot, line up down center near metal rail (Polling Station).
Set Two (9 min)
– Skiers – feet stay together at all times, lateral jumps over the rail and back
– V Ups (front, left side, right side)
Mosey back Mercy Street and stop in front of the Sister of Mercy
Set 3 (9 min)
– Jump Split Squats
– Al Gores (think Tree Hugger Squats)
Mosey back to Shovel Flags for COT
16 men, no FNGs
Ball of Man
We prayed for The Bishop’s friends father who was called home to his eternal rest
We prayed for Cruiser’s 28 yo daughter-in-law recently diagnosed with cancer
We prayed for CA’s older son, suffering in a multitude of ways
The General (Pershing) – don’t forget this group meets at 530am on Wednesdays at Pershing Middle School in West Univ in the North Parking Lot (enter from Stella Link). Britney is Area Q for this group.
If you haven’t done so, open a Twitter account, even YHC did! #OldDogNewTrick
Great work Pax! HIIT is not easy but is proven as the best style of exercise to loose weight and is a fantastic cardio alternative to running.
Aye! CA. #OldManStrong
(Yeah, the formatting is screwed up. It is The Bishop’s fault! He did the best he could… #GetOverIt)