Archives: Tabattas at Quack,Quack,Honk

  • When: 
  • QIC: 
  • The PAX:
  • 28 Sep 17

    Screen Door
    Sprinkler Head
    Sub Mac
    FNG: Bull Dog

    Warm-up: 20×4 count Side Straddle Hops
    20×4 count Windmills
    20x 4 count Imperial Walkers
    10x Merkins
    ½ Mile warm-up around the lake with bear crawl over the bridge

    Main Event: Tabattas (x7)
    Eight rounds of each exercise. A round consists of 20 seconds on (all out effort), 10 seconds off. After each exercise PAX get a 1 minute break.  Exercises consisted of:
    American Hammers
    Dirty Hook-ups
    Bear Crawls


    “Fortitude is the virtue that ensures firmness in difficulties and constancy in the pursuit of the good. It strengthens the resolve to resist temptations and to overcome obstacles in the moral life. The virtue of fortitude enables one to conquer fear, and to face trials and persecutions.”

    We’ve all made a commitment to be here in some form or fashion (every day or once a week). F3 builds both our outer and inner strength. Our strength of body and our Fortitude. I would encourage everyone to think about what the Good is in their life that they are in pursuit of and determine what difficulties are keeping you from it. Use the fortitude you gain from F3 to propel you towards that goal.

    F3 Hampton Roads