Frozen Tabata

Date: 12/3/2020

QIC: Wapner

AO: Thursday Thunder

Pax (5): Magnito, 10-Count, Cabana Boy, Goat, Wapner

Warm-o-rama: SSH x 25 IC, Imperial Walkers x 20 IC, Gravel pickers x 15 IC, Merkins x 10 IC

The Thang: We each grabbed a kettlebell and an atlas stone and circled up for an 9 round, 8 circuit per round Tabata beat down. We had 20 seconds of work followed by 10 seconds of rest for 8 circuits with a 30 second break between rounds. Our 9 rounds consisted of:

  1. Bicep curls
  2. Squats
  3. American hammers
  4. Tricep extensions
  5. Lunges
  6. Al Gore/Heels to Heaven
  7. Chest press
  8. One-leg deadlifts
  9. Plank/ Plank Row

COT: Prayers for Blueberry, Seahorse, and the Scott family. Don’t forget to sign up for the F3 10 year anniversary. Strong work by some highly motivated pax this morning. It may have been cold but we brought the Thunder.

SMACK TALK!

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