Welcome and message
Theme – Virtuosity in Life
Gymnastic definition – Doing the common uncommonly well
Being a man is common, but how do we do it uncommonly well?
Today we’re going to do common movements, but we’re going to focus on doing them uncommonly well. With exercise we want to focus on longevity and effectiveness. Shortcuts do not provide maximum gain.
Mosey in Pace
Side straddle hop
The hill billy
The don quixote
Mosey in place
Dr. Izumi Tabata, a Japanese scientist, founded a high-intensity interval training methodology focused on the specific ratio of 20 seconds of work and 10 seconds of rest, for 8 successive intervals
Today we will do 6 rounds of full Tabatas with “common” exercises.
Tabata One – The Squat (with or without load)
Tabata Two – The Bigboy Situp (with or without load)
Tabata Three – The Deadlift (with load)
Movement Four – The Merkin
Movement Five – The Over Head Press (with or with load)
Movement Six – The Burpee (or up down)
How can we be men of virtuosity?
Announcement – 9/12 Heros Ruck and Hat trick Marathon
Prayers for Bada Bing and the men of F3 to be uncommon husbands, fathers, friends, sons, men.