AO: The Farm
QIC: Infinity
The PAX: Rocketman and Running Man.
WarmUp: 20 SSHs IC, 10 Don Quixote, 10 Willy Mays Hayes IC, 10 Michael Phelps IC, 10 Merkins IC, 12 Imperial Walkers IC, and 300m mosey.
The Thang:
TABATA Level 2!!! A 1996 study involving Olympic speedskaters used 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Athletes using this method trained 4 times per week, plus another day of steady-state aerobic training, for 6 weeks and obtained gains similar to a group of athletes who did 60 minutes of aerobic training 5 times per week. Only the first group had gained anaerobic capacity benefits. Who conducted the study? Professor Izumi Tabata
We’ve done Tabata Level 1 previously, so today was Level 2:
Tabata Jump Squats (20 seconds on and 10 seconds off, 8 times through)
⅛ mile mosey
Tabata Shoulder Taps (20 seconds on and 10 seconds off, 8 times through)
⅛ mile mosey
Tabata Bonnie Blairs (20 seconds on and 10 seconds off, 8 times through)
⅛ mile mosey
Tabata Little Bitty Arm Circles (20 second on and 10 seconds off, 8 times through)
Tabata Russian Twists (20 seconds on and 10 seconds off, 8 times through)
5-10 Jack Webbs
Mary:
15 Flutter Kicks IC
15 Penguin Crunches
6 Superman Holds
Observations: Rocketman and Running Man came out despite the gloom and the unpredicted rain, and we were all rewarded with one of the most challenging workouts we have ever done. YHC couldn’t complete all reps during the Tabata Bonnie Blairs. Running Man commented on the good burn he was getting in his shoulders. Rocketman became light-headed and wisely rested a couple of rounds toward the end (BTW, each PAX is advised to raise his blood sugar before coming to the workout—a easily digestible food such as fruit is a good idea).
Announcements: We will be holding a Q School workout next Tuesday, 12/8. This will be good for everyone, even if you already know how to lead an F3 workout or are not ready to do so. We will still have a workout along with the training.
CoT:
YHC shared and discussed the following motivational quotes:
"Your level of success will rarely exceed your level of personal development, because success is something you attract by the person you become." – Hal Elrod, The Miracle Morning
“Wake up with determination, go to bed with satisfaction.” – Unknown
F3 The Capital 