• When: 
  • QIC: 
  • The PAX: 


Wobbling into the Tabata Thingmajig

AO: Thunder
Q: BunkBed, Oscar
PAX: BunkBed, SweetTart, Oscar, Betamax, CESS, Huffy, Costanza, Bucket Truck, Insanity
FNGs: None
COUNT: 9
WARMUP:
Mosey, until YHC felt some post stridelite wobbliness and decided to slowsy to the field. Decided the field was too wet. Slowsy to the concrete next to the dumpsters.
The Motivator X5
TTT X10 IC
WM X10 IC
Arm Circle Song lyrics here www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit
Michael Phelps X10 IC
THE THANG:
Something Tabata ish. 35 seconds of work with 15 seconds of rest
1. Merkins
2. LBC
3. Merkins
4. Reverse Superman
5. Low Plank
6. Shoulder Taps
7. LBC
The idea was to continually repeat these exercises till time, however YHC quickly realized that it was not possible to keep up the same 7 exercises for 40 ish minutes so YHC started making stuff up. #feartheunplannedworkout.
High Plank
High Plank right arm up
High Plank left arm up
High Plank right leg up
High Plank left leg up
Jane Fonda Right Leg Normal
Jane Fonda Right Leg Back and Forth
Jane Fonda Right Leg CW
Muscle Ups with Right arm
Jane Fonda Left Leg Normal
Jane Fonda Left Leg Back and Forth
Jane Fonda Left Leg CCW
Muscle Ups with Left arm
Hip Thrusters
LBCs
Leg Lifts Right Leg Up
Leg Lifts Left Leg Up
LBCs
Gas Pumps
Flutter Kicks
6 Inches
Merkins
High Plank
Merkins
Hip Openers
Squats
The Ramrod (Cess watched in disbelief as all of Thunder hit the WHAM WHAM!!! For 35 seconds [we all know he liked it though. ;)])
MARY
Big shoutout to Oscar for finishing the workout with yoga. We needed a good stretch.
ANNOUNCEMENTS:
12-17-22 Cold Brew Half www.f3midlands.com/event/columbia-cold-brew-halfish-marathon
01-07-22 TomTom Foolery 3 www.f3midlands.com/event/tomtom-foolery-3
03-11-22 F3 Charleston 10yr Anniversary
COT:
Prayers for Ripcord’s family his father passed away. Be kind and show gratitude to even those you do not like.

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