Lunatic Fringe (Tabata Redux)

  • Friday March 11, 2022
  • 0530 to 0615
  • Greensboro Day School Track
  • 35° F, 99% RH

Pax (5 with the Q) (plus a brief Xerox sighting)

CJ, Jayhawk, DQ, Blowout 

QIC

Radiator

YHC pulled up to the AO at 0521. Empty parking lot.  Panic! Am I at the right place? Have they moved? I knew I should have posted here a couple weeks before my Q, so I would have the lay of the land. Not to worry though, after a few minutes I see some headlights and DQ emerges into the gloom. I’m in the right place after all.

At 0530 the Pax were greeted and welcomed, no FNG’s were present, the Mission of F3 was completely forgotten and the disclaimer was discussed.

The Warm-A-Rama

Slow mosey 1x around the track

All exercises in cadence, 15 count

SSH

Sun Gods

Sun Gods in reverse

Imperial Walker

Abe Vigoda

String Ripper

The THANG: Tabata 20/10 x 4, 1 minute rest in between, 5 sets

 I figured no one would mind if I recycled a previous Tabata workout although I added a small variation to keep it fresh.  Turns out none of the pax at Lunatic Fringe today attended my last Q at Closing Time so it was all new to them.

The plan is to do 20 seconds of work, followed by 10 seconds of rest. Repeat for 4 minutes then take 1 minute of rest, then move on to the next set of 20/10 for 4 mins etc.

Here’s how we did it:

Side Straddle Hops 20 seconds of work / 10 seconds of rest / continue for 4 minutes.

1 minute rest

Merkins 20 seconds of work / 10 seconds of rest / continue for 4 minutes.

1 minute rest

Squats 20 seconds of work / 10 seconds of rest / continue for 4 minutes

1 minute rest

Burpees (Crowd favorite) 20 seconds of work / 10 seconds of rest / continue for 4 minutes

1 minute rest

Mountain Climbers 20 seconds of work / 10 seconds of rest / continue for 4 minutes

At this point Omaha was called for a mosey around the track, then……

6 Minutes of Mary (condensed version due to time constraints)

  • Low Slow Flutters x 15 IC
  • Ukranian Hammers x 15 IC

RECOVER!

Announcements

  • Gridlock & The King are organizing a team for the March 19 Dash for Down Syndrome 5k. The team is F3 Closing Time.
  • F3 Fishing Trip May 21st. See Radiator for details. 4 spots open.

 COT

YHC closed us out.

The Moleskin

DQ, always good to see you brother!

CJ, you show up once a week and crush the workout. Those 6 rest days every week are paying off!  You are stud my friend!

Jayhawk and Blowout, good to meet you fellas this morning! I hope we’ll see each other again soon!

 

Honored to lead! Radiator – out!