10 men gathered this morning to exercise, laugh and break bread.

Before I detail the workout just a simple reminder of the F3 mission statement.

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Disclaimer* and warm-up to open up the morning. Warm-up included arm circles, neck rotations, squats, imperial walkers(?), and a short light jog.

The Workout

I brought my gym clock and we did a simple but effective timed series of workouts. All done on Ciabatta timing. Shoot, no that’s not right…Tabata timing. TABATA.

What is a Tabata. Good question. Tabata training (also called Tabata protocol) is a type of HIIT (high-intensity interval training). It originated in the research of Japanese scientist Dr. Izumi Tabata and his team from the National Institute of Fitness and Sports at Kagoshima Prefecture, Japan, on high-intensity exercise during the early 1990s. Sourced from Merriam-Webster.

To be honest it sounds like their research/experiment has some flaws, but it is still a great interval workout.

Here is how the interval Tabata timing works. It is 8 rounds of :20/:10. Work all out for 20 seconds, rest 10 seconds and repeat for 8 rounds total.

I typically like to perform only one exercise per Tabata. That is if we are doing a merkin Tabata it is 8 rounds of only merkins.

This morning we did the following Tabatas.

  • Side Straddle Hops (jumping jacks)
  • Merkins
  • Squats
  • Planks
  • Burpees
  • Arm Circles
  • Sprints
  • Wall Sits
  • The final Tabata was 10 rounds (1 for each member of the pax) and involved 10 different exercises (each pax picking a round). With the exception of Mr. Brady. He tried to sneak in a stretch for his pick and I over ruled that very quickly and sub’d in the side straddle hop.

Prayer Requests and Announcements

  • Loveseat (Matt Dart) and his wife leave tomorrow for 3 weeks headed to Columbia so they can bring their new daughter home.
  • Be on the lookout for a call and text from me about signing up for Manna House.
  • Pray for Footloose’s daughter’s boyfriend’s father (I think that’s correct) he was his by a car and the damage was significant.

Stay Ready,

Patrick ‘D2’ Jeter

*F3 Nation, Inc. (“F3”) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.


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