Arrived at 4:45 to begin setting up Tabata stations the weather was 70° a bit rainy but a great morning. Tested the Tabata app with music the night before in the backyard it worked great. That being said during workout hard to hear countdown with music playing.
5 core Principles of F3
Disclosure not a professional modify as needed
Imperial Walkers 12
Tappy Taps 12
Arm Circles 10 each way
Mosey around lot then OYO stretch
Tabata stations set up consisting of 12 stations each station would have two exercises each 1 minute on 20 second rest
after completing the two exercises per station pax moved onto the next station. After three stations have been completed the group had 1:30 to do 50 SSH. After completing SSH the sequence will just repeat thru all 12 stations. The stations consisted of the following.
jump rope / Bobby Hurley‘s
hand release Merkin/shoulder taps
monkey humpers/American hammers
bent over rows/skull crushers
Big boy sit ups/Grady corns
Air squats/Mountain climbers
overhead press/kettle bell swings
Carolina drydocks/step ups
scissor kicks 20
Heel touches 20
flutter kicks 20
Announcements read by SiteQ
CoT- Need to Change
realize you may be the one that needs to change referring to workers and family. Stop micro managing workers , let them do what you hired them to do. This in turn will provide trust and confidence that will empower them to grow and develop. The same goes for your kids let them make mistakes and experience adversity stop doing everything for them let them figure it out. This allows you to reflect on the bigger picture and provide leader ship and support to your workers and your family.
Prayer went out to Jon Rob and Kristen Howard