Tabata Time!

COUNT-OFF & NAME-O-RAMA:
PAX: Ina, Sex Panther, Aaarrrggghhh, Special Sauce
QIC: Draper

AO: Caruth
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
20xSSH IC

15x IST IC

10x Windmill IC

THA THANG:
Each exercise was done for 30 seconds with 10 second rest in between.

Merkin circuit

Regular Merkins

Ranger Merkins

Left arm high Merkin

Right arm high Merkin

Hand release Merkin

 

Squat circuit

Regular

Single leg squat right

Single leg squat left

Gorilla squat

Hold squat position

Pulse squat

 

Triceps circuit

Dip

Dip and touch right leg

Dip and touch left leg

Dip while left leg stays up

Dip while right leg stays up

Triceps Bow (elbow down then up on palms)

 

Lunge circuit

Forward lunge

Reverse lunge

Walking lunge

Lunge kicks

Bonnie Blair

 

Plank circuit

Hold plank

Walking plank forward

Walking plank sideways

Spin circle right

Spin Circle Left

 

Burpee Circuit

Regular Burpee

One legged burpee -right

One legged burpee -left

Burpee with star jump

 

Ab circuit

LBC

Russian Hammer

Heels to heaven

WW1

Plank Jacks

Ski Abs

In and out abs

In and out plank jacks

Run 1 lap from tennis courts to parking lot and back

 

Push up circuit R2

Ranger Merkins

Hand release Merkins

 

Squat circuit R2

Hold squat position

Pulse squat

 

Triceps circuit R2

Dip and touch alternating feet

Triceps Bow (elbow down then up on palms)

 

Lunge circuit R2

Lunge kicks

Bonnie Blair

 

Plank circuit R2

Spin circle right

Spin Circle Left

 

Ab circuit R2

WW1

In and out plank jacks

CIRCLE OF TRUST/BOM:
YHC thanked the PAX for showing up and indulging him in today’s beatdown experiment.  YHC asked that we continue to push ourselves to mix it up and experiment not just with F# but in all aspects of life.

MOLESKIN:
YHC was not sure how this workout would go, but was surprised at how hard it was.  The PAX seemed to agree.  The goal was to work all body parts and through each circuit progression push us to our limit. There was some mumble chatter the first time we had to touch the wet ground, but that quickly settled once we were all soaked.

ANNOUNCEMENTS:
Cole Park Friday