Hakuna Tabata

When:  7/6/20


The Pax: Bridesmaid, Paycheck, Booger, Spirit Fingers, CDC (QIC)

Conditions: Humid, 70-something

The Thang



Mountain Climbers Tabata

20 seconds AMRAP, 10 seconds rest, rinse and repeat x 8 rounds (Welcome Paycheck…sometime around the 4th round!)

Mosey to the pick-up lane

Rocks ‘n’ Blocks

*This took some quick goat-thinking due to there being 5 people, and we only had 2 blocks.  Fortunately, we have plenty of rocks, but still required some split-second decisions to make it work. 

2 PAX begin with Block Burners from starting light pole to 2nd light pole away (30-40 yards) while the other 3 are doing Rock Curls.  The 2 PAX run back to start point and do Rock Curls, while 2 of the other PAX run to the target point, and perform Block Burners Back.  The 3rd PAX performs Merkins until able to perform Block Burners to target point and run back.  Meanwhile, all other PAX are performing Merkins.  Rinse and repeat x 3 rounds. 


Perform 1 Rock or Block Press, run to target point, perform 10 Big Boy Sit-ups.  Run to start point, perform 2 Rock or Block Presses, run to target point, perform 9 BBS.  Rinse and repeat, keeping total number 11 until performing 10 Rock/Block Presses and 1 BBS. 

Heels to Heaven Tabata

*I gave the PAX the opportunity to name exercises they were interested in and then I picked which one we were doing…Heels to Heaven was the winner! (No one picked Burpees for some reason.)

20 seconds AMRAP, 10 seconds rest, rinse and repeat x 8 rounds


Non-BOM (with an appropriate 6 feet distance):  CDC


Thanks for letting me lead you today brothers.  It’s always tough to get PAX when a VQ is going on at another AO, particularly when it is a beast like Kimchi.  Even Rumble (dis)Loyalists like Wee Man decided to go to Scrooge.  I heard it was a beatdown.  Nice job brother!  I heard your cadence was amazing…we’ll let you help out a few PAX with some specific exercises. 

After some fun with the pronunciation of the word Tabata…HAI!!!…the fun began.  It’s amazing how quickly an exercise can get old in just 4 minutes and with rest mixed in.  I’m glad that OBT gave me some more suggestions on something that starts a workout a little like the “Shock and Awe”, though I didn’t feel this was quite as hard. 

There are plenty of great things happening in F3 Florence.  Keep accelerating brothers!


  • Check out F3 Florence social distancing recommendations.
  • I have copies of Freed to Lead…let me know if you would like to check one out from our F3 Florence library.
  • If you are looking for a podcast to listen to, check out the 43 Feet F3 Nation podcast. Links on the F3 Florence website.
  • Prayers for Dipstick’s family.
  • Prayers for Ready Mix.

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