May 12, 2019

PRE-APFT [T A P E R]

THE SCENE: Primo–just like having A/C
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Got the PAX stretched, warmed, and pumped
THA-THANG:
Not only was Billy Blanks absent, so was rest time. We got to work quickly for some too-legit-to-HIIT workouts designed to keep the heart rate up. No long European vacations for our lungs on this day!

ROUND 1

Each of the moves below was done 40 seconds on/20 seconds off for 3 rounds

Spider-man merkins
Groiner w/squat
High knee/jump squat combo
Forgotten move #I’ll find the index card one day

BREAK – quick capri lap w/some MARY (thanks Kudzu + Watchita for leading dealers choice)

ROUND 2

Same setup as round 1, except each round of 3 included each move once instead of doing all three at once before moving on.

Tempo merkins
Tempo squats
Sprints

ADVANCED STRETCHING

Sparky led us in some nice stretches in the final few minutes as YHC performed COT. We discussed pursuing true meaning and contribution–an admonition taken from a recent book by David Brooks, “The Second Mountain.” Check out the book–worth a read.

MOLESKIN:
A solid group at the Saddle of Blazing–this team always willing to put in the work and provide encouragement. Solid F-3tention without pretention. Thanks to U-Rock for bringing hot and tasty coffee. My heart rate monitor said we burned 540 calories and sustained over five minutes of max heart rate zone. The PAX significantly improved their aerobic fitness and ability to sustain high-intensity effort for longer. Speed and efficiency were also developed.