Thursday’s Virtual Workout – EPOC Training

    • When: 03/26
    • QIC: Walker
    • The PAX: Who Knows?

Hello F3 brothers:

Matthew 6:34:  Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

The above scripture is not a suggestion, but a command from our Lord Jesus Christ.  During this difficult and troubling time, take it to heart.  Lean on God and don’t let your heart be troubled!

Good news – there will be no running during this workout!  It can be done in the privacy of your home with or without electronic stimulation (I hear that Schrute likes to watch Matlock while working out at home).

Today’s virtual workout is basic, simple to perform, and, yet, can be challenging if you hit it hard and fast.  The workout should be performed with minimum rest between exercises and sets.  The goal is to keep the intensity high and the heart rate elevated.  By doing so, you can induce a physiological effect known as excess post-exercise oxygen consumption, or EPOC.  Also known as oxygen debt, EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis). It also explains how your body can continue to burn calories long after you’ve finished your workout which is the desired effect of this routine.



Superset 1:  regular merkins – regular squats (30 each)

Superset 2:  diamond merkins – jump squats (30 each)

Superset 3:  wide arm merkins – alternating jump lunges (30 each, 15 per leg for lunges)

Superset 4:  staggered merkins (left arm forward, right arm regular position, then flapjack) –  calf raises (30 each, 15 per stagger for the merkins)

Superset 5:  Pike press (or Carolina Dry Dock) – regular squats (30 each)


Ab Lab:

Flutter Kicks – 50 in cadence

Freddie Mercury – 50 in cadence

Hold heels 6 inches off ground – 90 to 120 seconds


6 Count Burpees – 20


Repeat workout until 60 minutes has elapsed.  The goal should be to complete at least 2 rounds – go for it brothers!


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