Where’s the Moderate Workout?

Where’s the Moderate Workout?

8 pax braved the cooler temps and light rain for a moderate intensity start to their weekend.

The Thang:

Baby jog to field for COP (in cadence):

  • 15 SSH
  • 15 IW
  • 15 Mtn Climbers
  • 15 Squats
  • 10 Merkins

Visit the Zoo:

  • Bear Crawl (25 yrds)
  • Reverse Bear Crawl (25 yrds) (crowd pleaser)
  • Frog Jumps (20 yrds)
  • Crab Walk (20 yrds)

Jog to Track for Interval training:

  • 30 sec Sprint/Run/Jog  (pax encouraged to push themselves all out, but modify as needed to complete all intervals – try to go all out each time, but it will get harder for the last few cycles)
  • 90 sec Recovery (Walk or light jog)
  • Repeat for 8 intervals (smoker!)

Jog to field to catch breath and guest Q from Low Tide (LT)

  1. Jack Webb to 5
  2. Jacob’s Ladder to 5 – Burpees and Supine Pullups – jogging btwn field and playground btwn exercises

Jog to playground for Circuit 1 (HT on Q):

  • 10 Pullups (or modify with supine pullups)
  • 10 Decline Merkins (modify as needed)
  • 10 Bowler Squats (5 each leg)
  • Complete 3 circuits

Jog to concession stand for Circuit 2:

  • (due to time and to maintain moderate intensity, audible to cut planned reps in 1/2)
  • 10 Dips
  • 10 Jump Ups (or modify with Step Ups)
  • 5 Burpees
  • Complete 3 circuits

Jog to field for Mary (LT on Q):

  • 10 Maktar N’jai (switch direction 1/2 way through)
  • 12 Mason Twist
  • 10 Flutter
  • 12 LBC’s
  • 12 Dolly
  • 12 Rosalita
  • Protactor (extended session – thanks, LT!)



T-claps to the entire pax today!  We really pushed ourselves and will be feeling it tomorrow (and the rest of today!).  The interval training is perhaps a little more intensity than usual, but we were all encouraged to modify as needed, balancing pushing ourselves for improvement and being smart about listening to our body.  Hopefully we all hit a good balance and will emerge stronger for it.  Thanks for indulging YHC on this one – you all know how I hate running…

T-claps to Low Tide on his first co-Q.  He has been asking to Q for a few weeks, so with the rain, YHC thought it might be just the two of us, so why not?  Even with the larger group, we took a chance and LT Q’ed a couple exercises and Mary.  He did great, experiencing the same challenges of any first time Q.  In training up the next gen, the future of F3 is secure!

Remember:  moderate intensity isn’t supposed to be easy!  Otherwise, what’s the point?  Keep coming out, keep smartly pushing yourself (modifying as needed), and we’ll all see the results.

Thanks as always for allowing me to lead this pax.  It’s truly an honor.

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