Wednesday, October 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Ciabatta, ciabatta and more ciabatta

6

A clear and comfortable 53 degree morning brought 5 PAX to the Source of Truth for some work that hasn’t been seen in RVA recently.  YHC found a new Ciabatta app for my mobile device to guide us through the workout.  Here’s how the ciabatta was made:

Mosey 1 lap around the track for a quick disclaimer and COP.

20 SSH IC, 20 IW IC

Mosey to spot on the track next to the bleachers to introduce the Ciabatta workout and app.  20 seconds of work, 10 seconds of rest.  4x times for each exercise in the combo, rest 40 seconds, start the next round, rinse and repeat.

Round 1 – Burpees/WWII situps

Round 2 – High knees/plank

Round 3 – Dips/Freddie Mercuries

Round 4 – Hello Dollie/Jump Squat

Round 5 – Skaters/Muscle Ups

Round 6 – Merkins/ABCs

Round 7 – Flutter Kicks/Plank Jacks

Round 8 – Jump Lunge/Heels to Heaven

Mosey back to the flag for COT.

NM:

DK showed up this morning ready for a duel but apparently did not let his foe know of the beginning date.  Alas, we will have to wait until he returns from his anti-weight loss basketball watching trip.

YHC had alternate plans in mind for this morning but found the tabata app and decided to give it a try since it had only shown up in short appearances in RVA recently.  Mumblechatter was strong this morning for the first half of the ciabatta.  Swirly saw some NFL combine video of things that cannot be unseen and only he can tell.  Fudd and DK had a moment during the rest portion of the ciabatta admiring the clear, starry sky.  Once we got to the second half of the workout the mumblechatter tapered and the focused work continued.   All were reminded, per Toga’s instruction, to keep the form on the planks for maximum effectiveness.  Keep those cages tight gentlemen.

Some tweaks to the program may be needed to adequately test the PAX but overall YHC was happy with the app and the alarms to start and stop.  It was also noted that this was a knee problem friendly workout, unfortunately Bleeder needed a day off after 2 days of posting without a bike.  Wilson and his bum wheel appreciated the lack of running.

Thoughts and prayers go out to the Mauck family.  Page Mauck was a beloved teacher and coach at Trinity and a neighbor of YHC, that DK, other PAX, and their children have had the privilege of knowing.  Page passed away this past weekend in a single car accident on Old Gun Road.

Be safe and keep working to get better everyday.

Rosie

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6 Comments

  1. Great workout this morning…felt like it got progressively harder. Gonna feel the jump lunges well into my 2nd bag of cheetos tomorrow. Can’t wait to wake up covered in cheesy poof dust.
    Good thing Swirly’s “baby arm” didn’t slip out of his shorts this morning.

  2. Swirly (F3 Corporate) on

    Nice Ciabatta Rosie – haven’t had one of those in awhile:)
    Yeah that baby arm @ the combine is hysterical and a bit painful to watch – yikes.. Serious turf burn..
    Thoughts and Prayers are indeed with the Mauck family and the faculty/ students/ Alum @ Trinity .

    • Mr. Mauck was one of my greatest teachers. He loved his community and left a lasting impression of respect for others. Such a tragic loss for his family and the Trinity community.

  3. #babysarm – I’m scarred for life, but the way Swirly kept saying it made me laugh.

    Nice beat down and thanks for the low running workout! #runningsucks

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