Ciabatta be KIDDING Me: Holiday Jukebox Edition 3.0

Ciabatta be KIDDING Me: Holiday Jukebox Edition 3.0

20 men exercised for 20 seconds, 64 times, at #F3Dromedary in the afterbirth of #MoneyTuck.

Thang

Ciabatta refers to Tabata, a form of high-intensity interval training developed by… a Japanese scientist?  Each exercise is performed for 8 cycles of 20 seconds of work and 10 seconds of rest; 4 minutes total for each exercise.  Doing eight different exercises this way is a full F3 Ciabatta Cycle.

1. Squat-o-rama: low slow squat, skater lunge (not a squat at all… shaking off the nerves), jump squats, hold squat aka Al Gore, repeato
2. Plank-o-rama: regular plank, right arm out, left arm out, right arm right pocket, left arm left pocket, elbow plank, left side elbow plank, right side elbow plank
3. Merk-o-rama: plyo merkins, wide-armed merkins, diamond merkins, hand release merkins, stagger left merkins, stagger right merkins, tempo merkins, regular merkins
4. Lunge-o-rama: front lunge, back lunge, side lunge, jumping lunges, repeato
5. Mary-o-rama: boxcutter, flutter, dolly, rosalita, Freddy Mercury, heels to heaven, straight-legged LBC, chippy cross
6. Animal walk-o-rama: bear crawl x 2, crab walk x 2, frog leap aka broad jump x 2, duck walk x 2
7. Jack-o-rama aka The Great Jack-off: plank jacks, elbow plank jacks, 6-inch plank jacks, side plank jack left, side plank jack right, SSH, seal jacks, smurf jacks
8. Burpee-rama: 8 rounds of 6-count burpees

Moleskine

• It was great meeting my #Slackmate Moneyball before the workout after we ran in slow motion toward each other and collided in a warm embrace #neverletgo.  Moneyball is now even more enabled.  You’re welcome.  #MoneyTuck
• Having to actually do and call all of those exercises SUCKED.  Thought something was wrong w/ my playlist because it felt like there were at least 10 rounds of burpees at the end.  Also, did not enjoy merk-o-rama or the duck walks. #smoked
• Bratwurst’s elf hat was ON POINT
• Still waiting on that Feliz Navidad translation, Doc
• Thanks for driving all the way from A51, Champagne.  You talked me into doing this again this year so everyone owes you a HUGE debt of gratitude.  Maybe next year I’ll do it up in A51 so you don’t have to drive for 25 minutes.  Or maybe I’ll do it in Eastern UC so you have to drive for an hour.  Just kidding.  That place doesn’t actually exist I just made it up.
• Thanks for the speaker, Wingman
• Thanks for joining me on the pre-run, Goodfella
• Thanks for taking us out, Johnny Utah
• Thanks for the opportunity to lead, Brat and ‘Fella #bratfella

Announcements

• Unofficial workout tomorrow at the Waxhaw water tower @ 0530 #Floater
• Shadyview Farm Holi-Day-Camp tomorrow/Thursday in Indian Land from 9-1 – $30 per child – reach out to Old MacDonald on Slack for details.  I will not be there due to a history of accidentally smothering small farm animals.
• 2nd F Happy Hour @ Mary O’Neill’s  tomorrow/Thursday @ 6:30.  I WILL be there and will try not to smother anyone but no promises.
• Sign up for the 2018 Joe Davis Run for Recovery