Beatdown in the Moonlight at #TheRanch

QIC: no-ski
PAX POSTED: no-ski, dba, bartman, dillio

Lovely bright moon lighted up our beatdown in the gloom this AM. 4 PAX posted for a HIIT/Tabata type of a workout. YHC on Q today, bringing some pain and sweat to the men of Lutz.

Flag was planted, disclaimer was given. Time to go to work…

The Thang;

Mosey to roundabout #1;

  • All IC x12
  • SSH 
  • Imp Walkers
  • Baby Arm Circles
  • Air Presses
  • Cotton Pickers

Mosey to roundabout #2; 

  • Wheel of Merkin (12,9,6,3) IC x10
  • Curb Step Ups (half way around the roundabout)
  • Curb Jumps (the other half of the roundabout)

Back to BB courts for some HIIT; Each exercise has 3 sets, 30 sec. each, 10 sec. rest between sets, 20 sec. rest after 3 sets;

  • SSH
  • Shoulder Taps
  • Lunges
  • LBC’s
  • Merkins
  • Mountain Climbers
  • Imperial Walkers
  • High Knees
  • Plank (1 min each, 1st plank regular, 2nd plank elbows, 3rd plank regular)
  • Squats
  • Box Cutters
  • Plank Jacks
  • Crab Cakes

Didn’t have time for the final burpee 3 set, but we will pro-rate that towards Saturday :).

COT

  • Prayers for Texas and Florida and all the islands along the path of Irma
  • Prayers for the fartsacker spark, may it happen sooner than later

Moleskin

  • Some mumble chatter was going on, but I think everyone has the hurricane and the unknown on their minds right now
  • Making sure PAX and friends/neighbors are prepared as much as possible, special shout out to @bartman for going around the neighborhood helping with the hurricane shutters installs, third F in full swing right there
  • Saturday beatdown is in a wait and see mode at this time, let’s pray that Irma goes up north away from FL.
By | 2017-09-07T10:47:40+00:00 September 7th, 2017|Back Blasts|0 Comments

About the Author:

IT by day, photography by night. My first official F3Lutz workout was on April 15, 2017.

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