YHC was back in the gloom for the 1st Q of 2019 and was looking for something different to bring to the pax. F3 workout Deck had been used a few time since receiving it as a wonderful Father’s Day gift from the eldest 2.0. YHC has never lead a tabata style beat down and the thought was born to merge the 2 into the thang. Away we went with a slight modification along the way. Original plan was to burn through 8 exercises in each group (arms, legs, cardio, core) but after a few arms in a row it was determined that form was going to be gone by the end and thus exercises were blended.
Disclaimer
Mosey to pick up block and move to field
COP
SSH x 20 IC
Merkin x 10 IC
LBAC x 10 IC each way
Squats x 20 IC
Big boys x 10 OYO (or OTW for IKEA)
Mosey to tennis courts for tabata. First time YHC has used electronics during a Q and fortunately the Bluetooth fought through the gloom and connected perfectly.
AMRAP x 45 sec, 15 sec rest. 30 sec rest between rounds.
Round 1
Merkin
Hand clap merkin
Dip on block
Arm circles
Lunge walk
Side squat
Calf raise
Low/Slow squat
Round 2
Burpee
Bear crawl
Plank jack
Karaoke
Freddie mercury
High plank
Side crunch
Low plank
Round 3
Monkey Humper
Jump Lunge
Smurf jack
Squat
Hand release merkin
Incline merkin on block
Decline merkin on block
Nerkin
Round 4
LBC
Rosalita
WWII sit-up
Shoulder Tap
ButtKicks
SSH
Suicide
High Knees
COT
Welcome Snowden from Summerville.
BOM
Ruck and run groups Wednesday