Tabata Coupon Cut-Out

The BackBlast:

-Introduced myself as Fonda (who will be on “Q” today)
-Provided the meaning of the 3 Pillars of F: Fitness, Fellowship and Faith
-Provided the 5 Core Principles of F3:
1. Free
2. Men only
3. Always outdoors
4. Led on a rotational basis
5. Ends in the C.O.T.
-Provided the Disclaimer: All HIM’s agreed!

WARMUP:
-Overhead Claps (IC: 12x)
-Michael Phelps (IC: 12x)
-Arm Circles (IC: 12x)
-Circle Arms (IC: 12x)
-SSH (IC: 12x)
-Motivators (SC: 5x)
-Abe Bigode (IC: 12x)
-Imperial Walkers (IC: 12x)
-Weed Pickers: (IC: 12x)

THE THANG:
*Mosey (small loop)

*Tabata Format: 1:00 min. “On” (exercise)/:15 sec. “Off” (rest)

Round #1:
Chest: Bench Press
Triceps: Dips
Shoulders: Overhead Shoulder Press
Biceps; Curls “for the Girls”
Back: One Arm Rows (:30 sec. right arm/:30 sec. left arm)
*1:30 Jump Rope

Round #2:
Chest: Merkin (alternating sides over top of coupon)
Triceps: Behind the Head Triceps Press
Shoulders: Overhead Shoulder Press
Biceps; Curls “for the Girls”
Back: Upright Rows
Legs: Weighted Squats
*3 sets of “Heart Chargers”

Round #3:
Chest: Alternate Shoulder Taps
Triceps: Dips
Shoulders: Overhead Press
Biceps; Curls “for the Girls”
Back: Uprights Rows
Legs: “Monkey Humpers” (:30 sec.)/Calf Raises (:30 sec.)
*”Kettlebell (Coupon) Swing” (SC: 15x)

ANNOUNCEMENTS:
-Sat., Aug. 16 @ The Warrior: “Army Physical Fitness Test”
-Mon., Sept. 1 (Labor Day) @ Lehigh Valley: “9 Yr. Manniversary”
-Thus., Sept. 4: @ Hampton Chase Park: “Post to Prost”
-Sun. Sept. 24 @ Perky Trail: “F3 Dad’s and 2.0’s Bike Ride”
-Month of Sept. @ The Warrior: “The IronPax Challenge”

C.O.T.:
-Prayers for a safe remainder of the Summer, as well as, for all those traveling on vacation and kids/teachers getting ready to go back to school.