Alota Tabata

9 PAX emerged at #Strut this AM, including 2 FNGs, for some Pain-by-the-Pebbles with #AlotaTabata (make that hashtag stick).

THE THANG

Jog to facility for COP
SSH 45 IC (In honor of YHC’s parents’ 45th Wedding Anniversary today)
IW 10 IC
Squat 10 IC
Merkin 10 IC
LBC 10 IC

Jog to the football field

FBall Field
100 yards sprint
Pain by numbers
Sprint to the opposite 10 yard line – 10 Diamond Merkins
Sprint to the opposite 10 yard line – 10 Diamond Merkins
Sprint to the opposite 20 yard line – 20 Squats
Sprint to the opposite 20 yard line – 20 Squats
Sprint to the opposite 30 yard line – 30 SSH
Sprint to the opposite 30 yard line – 30 SSH
Sprint to the opposite 40 yard line – 40 LBCs
Sprint to the opposite 40 yard line – 40 LBCs
Sprint to the 50 yard line – 50 Merkins
Sprint to the goal line opposite the start.
Recover
20-10s
20 yards forward, 10 yards backward run, for full 100 yards.
10 Count
100 yard skip back to original goal line
Recover

Mosey/Jog to the facility for #AlotaTabata (20 sec work, 10 sec rest)
Step-ups x2
Box Jump x2
Step-ups x2
Box Jump x2
Recover
Leg wrapped rows x4
(lay down under the rail, wrap your legs around the bar above you like a rope slide, then do rows by pulling your upper body toward the bar)
Recover
Six inches (rest at 90°) x4
Peoples chair (60 sec work, 10 sec rest) x2

Indian Run to the PLot and brick up
Curls 45 slow IC
Rows 26 IC
Lat Raises 13 IC
Shoulder Press 10 IC
OHead Arm Clap 51 IC

More Tabata (20 sec work, 10 sec rest)
Merkins x5
Low Plank x5

Mary
Hello Dolly 13 IC (move straight into Rosa without letting feet down)
Rosa Lita 13 IC (move straight back to Dolly without letting feet down)
Hello Dolly 13 IC (move straight into Rosa without letting feet down)
Rosa Lita 13 IC
Dying Cockroach 26 IC
Low Plank (60 sec)
Right leg up / return
Left leg up / return
Right arm out / return
Left arm out / return
Left leg & right arm out / return
Right leg & left arm out / return
Superman hold till time (60sec)

COT

BOM

Moleskin:

• Two FNGs this morning — got their moneys worth. Welcome Invert (Scott Leslie > has back issues > what’s that machine for your back where you hang upsidedown? > inverter > Invert) and his 2.0 Cut-Off (Sam Leslie > plays baseball + chip off the old block = Cut-Off). Thanks to Cut-Off, Pebbles is NOT the WarBaby today.
• Great work by the Strut brigade as always. Special thanks to Fiji for a little extra motivation not to let him beat me in a sprint. 62 may be the inverse of 26 in math but NOT with Fiji in a foot race. That man has some speed!
• Really great Coffeteria this morning. Another special thanks to Nakita for stopping by the old AO to hang with some old pals. According to YHC, Chick-fil-a is the new unofficial coffeteria AO for F3 Lake Murray. Depot/Speed Trap have Ballentine, Strut has Harbison, RBHS has Saluda Pointe 378, Lexington has the other on 378. Boom.

Announcements:

• Please continue to remember Walker (2.0 of Nailpop) Phillips as he is currently in Memphis and still in very serious condition. Andy and Karie are there with him. Updates can be found at http://www.caringbridge.org/visit/walkerphillips
• Stomp the Swamp 5K is 8/23. Please show your gratitude for RBHS and it’s support of F3. https://www.runhard.org/pages/swamp5k.php
• BIRCH-L Golf Sept 14th at Lexington Country Club. Email Uno at [email protected] if you’re interested.
• Fall Mud Run is Oct 4. Thanks to all the signed up. Not too late, registration back open: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
• A few slots are still available for the custom GoRuck challenge in November
  http://f3nation.com/2014/07/25/f3-columbia-goruck-custom-challenge-preblast/