Pain on Ciabatta, Hold the Rest (or 30-30s)

Pain on Ciabatta, Hold the Rest (or 30-30s)

Twelve Faithful posted around the VSF for an experimental tabatta.

THE THANG

Warm Up

Running with dumbbells x 1/2 mile (or so)

Uphill walking lunge, with twist

CIABATTA

• Merkins x 30 sec
• Mission Impossible Hold x 30 sec
• Repeato x 3, for 4 minutes total

• Squats x 30 sec
• People’s Chair x 30 sec
• Repeato x 3, for 4 minutes total

• Dumbbell curls x 30 sec
• Static Hold x 30 sec
• Repeato x 3, for 4 minutes total

• Low Flutter x 30 sec
• 6″ Hold ‘Em x 30 sec
• Repeato x 3, for 4 minutes total

• Dumbbell Skull Crushers (Tri’s) x 30 sec
• Static Hold x 30 sec
• Repeato x 3, for 4 minutes total

• One leg, bent over toe touches x 30 sec
• Static Hold (aka Warrior 3) x 30 sec  CAUTION:  May contain yoga-like substance.
• Repeato x 3, for 4 minutes total (2 min L, 2 min R)

• Dumbbell Overhead Press x 30 sec
• Overhead straight-arm lockout x 30 sec
• Repeato x 3, for 4 minutes total

• Peter Parker x 30 sec
• Plank x 30 sec
• Repeato x 3, for 4 minutes total

COT

MOLESKIN

• The Skunk Pax can thank Blue and the Cotswold Faithful for the seed idea for this workout and the associated TBQs.  “Pain” it Forward, F3 Style.  Aye!

• The Pax were advised in an email PreBlast to bring dumbbells in the 8-15 lb range.  Water jugs or “something with handles” were suggested alternates.  Jamboree posts with 10 lb dumbbell and a gallon of bleach.  Not sure what to say about that.  Note to Pax:  This one will be back.  Stock up appropriately.

• Mall Cop, meanwhile, borrowed Izzy Mandlebaum’s dumbbells from the fitness museum.  Again, stock up.

• The ironically-named Thin Crust doubled down on oxymoron, rolling up (late, mind you) in a new Mini Cooper, a car better proportioned for Run Stopper.

• Sign up for Twitter and follow @F3Nation.  If you, like Hops, are flummoxed by all this “tweetering” (his words), go HERE for the F3+Twitter Primer.

• The Shore and 49er kick off the A51 tempo run, The Devil’s Turn, this Thursday, July 26, at McAlpine Greenway – SARDIS entrance.  The six milers go off at 0515 am, the 4 milers at 0530.

• HEADS UP FOR UPCOMING SPARTAN RACES:  Look for instructions on sign ups for the upcoming races in October (Beast) and February (Sprint).  Once the page is live, F3 will have an online registration available for a limited time only.  More info to follow. Stay tuned.