January 27, 2021

You say Tabata – Some say Tabato

Great weather – 39 and clear.  Men showed up to put in the work today.  Lots of fist-bump welcoming going on.

F3 WELCOME & DISCLAIMER:  Done.  Important to mention the disclaimer as we had CMUs at our feet.  We went through the 5 Core Principles of F3:  free of charge, open to all men, held outdoors rain/shine, led in a rotating fashion, ends in a COT.


  • SSH x 25 (IC)
  • Daisy Picker x 10 (IC)
  • Tempo Merkin x 10 (IC)
  • Imperial Squat Walker x 10 (IC)
  • Arm Circles Front/Back x 10ea (IC)


Mosey over to begin a Route 66.

  • Merkins
    • Flutter Kicks til all in
  • Jungle Boi Squats Burpees
    • Flutter Kicks til all in

Tabata x 3 Rounds.  Timer was set to 45s of workout, and 15s of rest.  We all grabbed some weight and did the following.

  • Curls
  • Kettle Bell Swings
  • Overhead Presses
  • Burpee Jump Over Upright Row
  • Squat Thrusters
    • Run a lap around parking lot, without weight


  • Flutter Kick x 10 (IC)
  • LBC x 10 (IC)
  • Dying Cockroach x 10 (IC)


14 PAX (no FNG).

God made us imperfect for a reason.  Stop spending time working so hard at those imperfections and place your focus on the things God wants you to do.  Nobody is perfect, the only time we’ll see perfection is in Heaven.  God made us the way we are for a reason – embrace it.

Good group of dudes this morning.  This was my first time leading a tabata workout, and it had been awhile since I Q’d at the Levee.  Great to see Toby embracing F3 – he’s been crushing it this week.  Soon enough he’ll complete his first 345.  Lifting up Parker, Moneyball’s son, who is getting tubes in his ears tomorrow.  Also, lifting up Casey, Dial-up’s son, who is having a heart procedure tomorrow.

Check Slack.  Hype-video filming at Mothership on Saturday.

Rocket Launcher
Workout Date: