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

  • When:07/24/12
  • QIC: Tiger Rag
  • The PAX: Stone Cold, Joker, Donkey Kong, Mall Cop, Countertop, Deep Dish, Thin Crust, Hops, Pretty Boy Quarterback, Ray Charles, Jamboree, Tiger Rag


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.

 

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Stone Cold
8 years ago

•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)

Pretty Boy QB responds, “I can feel this in the butt.” (enuf said!)

Hops
8 years ago

Izzy Mandlebaum? No idea what that means – but it’s hilarious.
Painful workout but a fun one!

Mall Cop
8 years ago

Common Now, don’t be haten on the old school, real man’s free weights just because I didn’t bring my wifes purple or orange dumbells! Hey Hops, click on the Izzy Mandlebaum name as it is a link to a Seinfeld episode.

Tiger Rag, nice Painful Tabatta workout today! Just the way I like starting out a Tuesday at Skunk Works. Aye!

Dredd
8 years ago

@TRag showing true #BackBlast talent here. Great deep culture reference.

#HC to #DevilTurn tomorrow. Aye.

Blue
Blue
8 years ago

Legit. Need to make my way down to Skunk Works…you guys clearly deliver

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