6.29.10 - Recruit Mission 3 - Day 84

High Intensity

Warm Up 3

Exercise 1 - Score 6
Exercise 2 - Score 4
Exercise 3 - Score 5
Exercise 4 - Score 4
Exercise 5 - Score 4
Exercise 6 - Score 1

Total 24 - First high Intensity Mission 3 on 6/5 - Total 19

Cool down 3

6.28.10 - Recruit Mission 3 - Day 83

Moderate Intensity

Warm Up 3

Exercise 1 - Score 4
Exercise 2 - Score 3
Exercise 3 - Score 3
Exercise 4 - Score 3
Exercise 5 - Score 3
Exercise 6 - Score 1 - Finally ... hell yeah...not as pretty as others that i have seen, but a great accomplishment for me.

Cool Down 3

6.27.10 - Recruit Mission 3 - Day 82

Low Intensity

Warm up 3

Cool down 1, 2, & 3

6.26.10 Recruit Mission 3 - Day 81

no intensity

Warm up 1,2, & 3

6.24.10 - Recruit Mission 3 - Day 80

High Intensity

Warm Up 3

Exercise 1 - Score 5
Exercise 2 - Score 4
Exercise 3 - Score 5
Exercise 4 - Score 4
Exercise 5 - Score 4
Exercise 6 - Score 0 - I did get my hips locked on the last 2  - a huge stretch in my shoulders/pec area

Cool Down 3

6.23.10 - Recruit Mission 3 - Day 79

Moderate Intensity - I wanted to hit the iron again, but wanted the benefit of TFC, so I did the warm up/mission 1 and cool down of TacFit Mass Assault(TMA)

TMA Warm Up

TMA Mission 1 - 6 rounds of 6 exercises for 35s/ea no rest between exercises, 1 min between rounds
1. FLHC - 20#
2. BPH - 20#
3. SB - 20#
4. UR - 20#
5. OATP - 3x20# L/R
6. OASW - 3x20# L/R

TMA Cool Down

As I approached rounds 5 & 6, I was beat. Mixing the 6 degrees of freedom with dumbbells is effective. I am sweating as much as when I do regular TFC. For KBers, think complexes or chains, but pitching, yawing, surging, heaving, rolling & Swaying while lifting. This rocks. I can't wait to do a complete 4x7 of this!

6.22.10 - Recruit mission 3- Day 78

Low Intensity

Warm Up 3

Cool Down 1,2, & 3