24-hour Q-athon: 4:00 a.m., Rise and Shine with Lady Tabata
QIC
PadawanAO
Wreck CenterPAX
- Gold
Workout
Warmup
Rossy (R, C, L)
Old Man Stretch
Hillbilly Walkers (15)
Don Quixotes (15)
Daisy Pickers (15)
Elbows Behind Back
Michael Phelps (15)
Grady Corns (15)
Rossy (R, C, L)
Old Man Stretch
Hillbilly Walkers (15)
Don Quixotes (15)
Daisy Pickers (15)
Elbows Behind Back
Michael Phelps (15)
Grady Corns (15)
Dynamic Warm Ups
high knees
butt kickers
frankensteins
karaoke out
karaoke back
backwards
high knees
butt kickers
frankensteins
karaoke out
karaoke back
backwards
Lady Tabata (20 seconds on, 10 seconds off, 8 rounds) — total of 4 minutes eachRound 1: Plank jacks
Round 2: Dips
Round 3: Step-ups
Round 4: Durkins
Round 2: Dips
Round 3: Step-ups
Round 4: Durkins
Break — jog to the Donut Shop to see if we can spot any guys (too early, everyone still inside)
Round 1: WWI Snow Angels
Round 2: Reverse Lunges (alternating legs)
Round 3: Diamond Merkins (first 4); Wide Arm Merkins (second 4)
Mary
American Hammers
American Hammers
COT
Thanks to Gold for showing up in the gloom. 2-year F3 anniversary coming up. Things I’ve learned these past 2 years:
Thanks to Gold for showing up in the gloom. 2-year F3 anniversary coming up. Things I’ve learned these past 2 years:
- What Tabata is
- That there is a Dr. Burpee
- That I can do hard things (like running)
- That hard things are easier if you do them 4-5 times a week.