BEASTWEEK: Ramada Ciabatta Tabata
THE SCENE: The Levee, about freezing.
F3 WELCOME & DISCLAIMER:
- Welcome: I am not a professional
- You are participating at your own risk
- You are responsible for your own wellbeing
- You are here voluntarily, and you are not paying to be here
- Know your limits and do the best you can, all exercises can be modified and are only suggestions.
WARM-O-RAMA:
10 SSH, 10 squats in cadence
10 SSH, 10 Merkins in cadence
10 SSH, 10 windmills
20 burpees on your own.
THA-THANG:
30 min Tabata Set:
Leg set: 10 min. Do each, then each in reverse.
Squats
Jump squats
Box jumps
Jumping lunges
Pistol squats
Chest set:
Knee merkins
Dips
Irkins
Merkins
Derkins
Burpee set:
Burpees
Burpee jacks
One leg burpees
Tuck jump burpees
Box jump burpees
MARY:
20 flutters, sprint 25 yards. 20 shoulder taps, sprint 25 yd, repeat with Dying Cockroach, sprint, Hello Dolly, sprint, LBC’s, sprint, end with Crunch Frog.
COUNT-OFF & NAME-O-RAMA
20 Total PAX: Captain Obvious, Wide Right, Halpert, POPS, MoneyBags, Hello Kitty, Wachita, Snowman, Woody, Kudzu, Dial Up, 1040, Black Diamond, C-Lo, Coach K, Pronto Pup, Slicnut, Four Eyes, FNGs: Shichon and Cubbie
CIRCLE OF TRUST/BOM:
Is my goal to be comfortable, or to be fulfilled? How do I model that for my family?
Am I moving toward comfort for myself, or for others?
Am I moving toward fulfillment for myself, or am I working so that others might achieve fulfillment?
MOLESKIN:
Very glad there were no injuries despite all the jumping on things. Men worked hard.
