Saturday, October 31, 2020 – Cascades
“F3 Tallahassee Fitness Assessment: Better Late than Never”
QIC: Wiseguy
PAX: Wallflower, Count, Fish, Bunny, Columbus, Two By Four, Pebbles, Iron Horse, Pixie Stick, Toto, Mr. Emcee, Hawaii Five-O, Little Debbie, Ron Swanson, Crab Legs, Drago, Spartan, Houdini
We were supposed to have encore presentation of this workout in June/July, but fell sharply by the wayside. Better late than never, right? At least, you were able to really warm up with the cold weather this morning.
Some minor changes were made since the last iteration:
– Merkins changed to hand-release merkins for better standardization.
– Military style sit-ups changed to butterfly sit-ups to allow for no equipment needed.
– Broad jumps changed to forward jumps for clarification.
Thoughts behind the F3 Tallahassee Fitness Assessment:
– These glance over the basic exercises that we do commonly at F3. One muscle group that is missing from this list is pull-ups. It will be hard to get 10-20 people on a limited set of pull-up bars. You are welcome to make that #11 on your own if you like.
– Three minutes is a LONG TIME. Almost 100% of you will reach failure at each exercise and need to take a rest during the three minutes.
– The purpose is to compete against yourself. Did you get better? You do not need to share your results with anyone. I am not posting a leaderboard either. Everyone has their unique qualities which would make him better or worse at some things over others.
– I posted some suggested benchmarks below. Take them with a grain of salt. If I were a teacher, you would really need to earn your A’s. In fact, according to the scale, I have given myself zero A’s today. You have to really earn it.
– On the next iteration, I will try to find a way have a partner to watch form and count your reps for you. I had some reps go missing because of some distractions.
| A | B | C | D | F | |
| 25 m shuttle run | 28 | 24 | 20 | 16 | < 16 |
| Hand-release merkins | 100 | 85 | 70 | 55 | < 55 |
| Forward lunges | 100 | 85 | 70 | 55 | < 55 |
| Butterfly sit-ups | 100 | 85 | 70 | 55 | < 55 |
| Side-straddle hops | 300 | 255 | 210 | 165 | < 165 |
| 25 m bear crawl | 8 | 6 | 5 | 4 | < 4 |
| Air squats | 150 | 125 | 100 | 75 | < 75 |
| American hammer | 300 | 260 | 220 | 180 | < 180 |
| 25 m forward jumps | 8 | 6 | 5 | 4 | < 4 |
| Burpees | 75 | 60 | 45 | 30 | < 30 |
COT
I shared this piece this morning.
Prayer (Crab Legs)
F3 Tallahassee Google Calendar Links
F3 WordPress link: https://f3tallahassee.com/f3-calendar/