Oct. 1st – 10/1 – 10 reps per minute

THE SCENE: So humid that there was dew on the grass and a fog formed.

F3 WELCOME & DISCLAIMER: every second counts for this one.  Get your mind right.

WARM-O-RAMA:  Smurf Jacks x 10 IC, Merkins x 10 IC, Urps (mini burpees) x 10 IC (4 count)
THA-THANG:
Tabata style

40 minutes total, 4 rounds of 10 minutes, 10 reps of each exercise per minute per round.

1st round – 10, 8-count body builders/ minute  x 10 minutes (avg. rest time per minute = 20 seconds)

2nd round – 10 Bobby Hurleys, 10 Lunges/minute x 10 minutes (avg. rest time per minute = 15 secs)

3rd round – 10 Merkins, 10 Mt. Climbers (2=1)/minute x 10 minutes (avg. rest time per minute = 35 secs)

4rth round – 10 Burpees, 10 American Hammers (2=1)/minute x 10 minutes (avg. rest time per minute = 10 secs)

Totals:  100 8ct body builders, 100 Bobby Hurleys, 100 Lunges, 100 Merkins, 100 Mt. Climbers (2 =1), 100 Burpees, 100 American Hammers (2=1).

MARY:
nope.
COUNT-OFF & NAME-O-RAMA
8 PAX (1 IG), 1 FNG;  Lipton, Shy Guy, Copay (Willie Lohman F3 Birmingham, Alamo, Lockermate (FNG), UPS, Flat Tire (Kotter day two), Tomb Raider
CIRCLE OF TRUST/BOM:  Prayer

“Could it be that many of our problems with prayer and much of our weakness in prayer comes from the fact that we are not all on active duty, and yet we still try to use the transmitter? We have taken a wartime walkie-talkie and tried to turn it into a civilian intercom to call the servants for another cushion in the den. We see repeatedly in Scripture that prayer is a walkie-talkie for warfare, not a domestic intercom for increasing our conveniences.”  John Piper (reformed Baptist and pastor in Minnesota)

MOLESKIN:
Man those workouts are tough.  Research shows that high intensity cardio work burns fat faster than regular cardio exercise.  I don’t know about that but having a few second break in between sets is a mental slog.

Shy Guy and others requested music.  I said to play a track in your head.  Mumblechatter ceased to exist during Round 1 and Round 4.  Folks modified but kept moving.

It was great to see Flat Tire for two days in a row.  Alamo is intense and according to him “is gunning” for me.  I’m not sure what this means but I’ve interpreted it to mean that he’ll be working out at the same level of fitness as me.  If that’s the case then I had better accelerate my fitness as he will pass me by this time next year.

ANNOUNCEMENTS:
Crucible Oct. 26?  Start running for this.  The best preparation is to become a long distance runner.