AO: Donut Shop

When: 12/14/2022


Number of Pax: 5

Pax Names: Bergundy, Giuliani, Kipling, Little Finger, McFeely,

Number of FNGS: 0

FNG Names:

QIC: Bergundy

The BackBlast:


Daisy Pickers, Abe Vigodas, Leg Stretches, Motivators from 5, Imperial Walkers

The Thang

HIIT workout led by the always indefatigable Lady Tabata.    The mistress of pain led us through 7 different 4 minute sets with 20 seconds on followed by ten seconds of rest:

Burpees with mountain climbers followed by pushup after each mtn climber (Total 3 pushups per burpee)

Squat thrusters with blocks

Curl one arm with block or isometric hold of block

Bonnie Blairs without blocks

Tricep pushups with elbows and hands at side or tricep isometric hold

Around the world plank walk with feet on block and hands moving either left or right around the block in plank position

Lateral block jumps


I talked about the importance of form in our workouts.  I have trouble keeping up with some of the f3 guys… so I think trying to use great form is a way to help me improve more quickly.   Also talked about Iranian soccer player who’s been sentenced to death for his role in the protests against the regime.  We all need to realize how fortunate we are to not be living under the yoke of authoritarianism.



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