11 PAX showed up for Tabata training at the O on Thursday. Sump Pump got the memo on #TTT, nice work! Plain White T was down range and showed up early in a polo shirt….made me think a bit as I got there early as well, come to find out he sleeps in them! One FNG came along for the fun in a Clown Car as the Butcher crew continues to grow…wait, where was Butcher?
Pax:
Krillin, Pine Cone (FNG), Pixar, Glen Ross, Sump Pump, Violet, Chiz With (R), Jitterbug (R), Tin Cup, Plain White T (DR), Flo Jo (Q)
Note: I have no idea if I spelled Chiz With correctly, please let me know!
Thang:
Moseyed over to CAl for warm up:
SSH x 15 IC
Copper Head Squats x 15 IC
Copper Head Merkins x 15 IC
Grass Grabbers x 15 IC
Imperial Walkers x 15 IC (whoops, called them Imperial Soldiers in the workout, Jitterbug looked at me cross eyed…good call Jitterbug!)
Kender Newman/Michael Phelps
Moved over to the benches to start the Tabata. 2 groups, 6 rounds of exercises (switching between Dips and Merkins). On for 45 seconds, 15 second rest, then switch:
Exercises: Dips / Merkins / Dips with Right Leg up / Curb Merkins / Dips with Left Leg up / Derkins on curb.
10 count, and off to the restroom area for Tabata #2 (that works well here)
Same Tabata, 45 seconds on, 15 second rest, then switch exercises. 6 rounds, 2 exercises
Exercises: Step up box jumps (step up with right leg, step down, then box jump, then switch to left) / Al Gore
Mosey over to tennis courts for Tabata #3
Again 45 on/15 off, switch between running down and back for 45 seconds, and lunge walking for 45 seconds.
Took a look at the clock, still had 15 minutes, so we headed over to Cogan’s Cove for a quick hill workout. Run the half pipe, one top of one side 15 Dry Docks, on top of other side 15 Bobby Hurley, always 5 BOYOs in the middle. Completed three rounds of this, then took a break for some Ab work:
Flutter Kicks x 20 IC
American Hammers x 15 IC
Freddie Mercury x 15 IC
LBCs x 50
Pretzel Crunch (right/left) x 15 IC
20 Big Boys
Moseyed back up the hill and over to the flag, right at 6:15. COR, NOR, welcomed Pine Cone (he got kicked out of a tree in college for being higher than a professor’s window while climbing a tree). Announcements regarding Dare to Care drive on Saturday from Jitterbug (check slack), Sump Pump mentioned we had some new guys, and called out the six, so we learned more about Violet and his blueberry farm before a quick prayer and we were out.
Good calorie burn on my watch, kept the heart rate up pretty much the entire workout. Perhaps just Q juice, but I’ll take it!
Flo Jo
F3 Louisville 