Tibata Circuit for Double Down

AO: The Firehouse

When: 12/04/2018

QIC: Skynyrd

PAX (): Skynyrd, Fudd, Reuben

Today’s Q was dedicated in support of fellow F3 brother Double Down who is apart of F3 Louisville.  Our prayers are with you brother as you battle! Let’s mosey!

Warm Up:

Mosey around the parking lot, 1/2 of a lap. We commenced with ole faithful, Side Straddle Hops, Weed Pickers, and introduced the new Mountain Man Poopers. We followed that with some high knees and butt kicks on our way to the Pavilionasium.

The Thang:

With the help of a Tibata timer with 30 seconds on and 10 seconds off, we commenced with a circuit of;

1. Battle Ropes: Snakes in the Grass, Alternating Waves, Circles, Power Slams
2. Abs: Leg Raises, LBCs, American Hammers
3. Chest: Derkins, Merkins
4. Legs: Step Ups, Box Jumps
5. Resistance Bands: Curls, Tricep Extensions, X-Band Hi Pulls, Lat Raises
PAX rotated from each station with the assistance of Skynyrd’s tailgate playlist, resting for one minute after 5 rotations. We finished 8 cycles of the beatdown. It was EXTREME!


Prayers were offered for the PAX to be better men, fathers, husbands, and leaders in our community.

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