December 31, 2019

Ciabatta Tabata in the Saddle


36 and clear. Nice morning to end the year.  Pre-run with Nature Boy (who pre-rucked before the pre-run), Hobby Lobby, and Speaker. I was waiting for many who did an all-arms workout the day before at Arcadia to show up (I’m looking at you Capt O) but alas, none came. Hobby Lobby was talking about the Russian philosophy on exercises and stuff, which was


Communicated clearly and succinctly.


SSH’s x20 IC

IW’s x15 IC

Hillbillies x 10 IC

Arm Circles x 10 IC forwards and backwards

Merkins x5 IC

We moseyed around the Pickering Center and heard the faint whistlings of a train….we knew the 15 burpees were coming!


Ciabatta Tabata – 8 rounds of 20 second AMRAP with a 10 second rest in between.

Round 1 – Bench press with CMU – interrupted by 15 burpees for the train

Round 2 – Bonnie Blairs – this was about the time the mumblechatter came to a screeching halt

Round 3 – Burpees – this was an awful (and wonderful) followup to Bonnie Blairs

Mosey around the building

Round 4 – Merkins – not as easy as they sound

Round 5 – Kettle Swings with a CMU

Round 6 – Squats with a CMU

Mosey around the building


Dealer’s choice included flutter kicks, WWII situps, Freddy Mercury’s, LBC’s, and high planks.


Haverford, Wheezer, Hobby Lobby, Speaker, Nature Boy, Swipe Right, Hot-n-Ready, Stephen King, and Cheezsteak on Q


SMART goals (Google it) might be a better idea than a New Year’s Resolution. A resolution is often just a dream or a wish, something we would like to see happen but we lose track of them quickly. You came to F3 on purpose this morning, to get better physically, but we don’t often have goals for other areas, like family, fellowship, and faith. It’s easier to accomplish those goals when others go with you. Hebrews 12:1-2 says “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith.” It’s easier to keep our eyes on our goals when we go together. Find a guy, make some goals, and get it done.


Ciabatta Tabata is a tough workout but the PAX tried hard, especially Hobby Lobby. Next time I might do 4 rounds of each exercise instead of 8 to keep things moving.


Convergence tomorrow!

Workout Date: