Tabata Tour at The Station

13 PAX journeyed out to The Station to see what YHC had in store. The warning was given pre-workout to keep our hearts in our chest- it’s going to be intensity infused workout. Here is how it went.

Conditions: 52 degrees and clear….see that? Not RAINING!

Warm Up:
30 SSH IC
10 Merkins IC
10 Mountain Climbers 2.0 IC

The Main Thang:
Mosey over to the road…
Mosey for 1 minute, sprint for 10 seconds at YHC’s call

Stop for 4 Minutes of Tabata
(Tabata is a 8 rounds of exercises, each exercise 30 seconds long, w/ 10 sec transition to next starting position-YHC prefers 4 exercises performed twice in the 4 minutes)
Tabata Round 1
Merkins 30 seconds
Squat Jumps 30 seconds
LBCs 30 seconds
Burpees 30 seconds
(repeat)

Mosey for 1 minute, sprint for 10 seconds at YHC’s call
Stop for 4 minutes of Tabata

Tabata Round 2
Shoulder Taps 30 seconds
Lunges 30 seconds
Flutters 30 seconds
Burpees 30 seconds
(repeat)

Pause on the mosey…let’s work those shoulders.

Over Head and Shoulders…
30 Over Head Air Presses IC
30 Arm Circles Forwards IC
20 Arm Circles Backwards IC
20 Cherry Pickers arms straight out IC
20 Cherry Pickers arms over head IC
30 Seal Claps (arms extend behind body, full force clap IC

Continue mosey for 1 minute, sprint for 10 seconds at YHC’s call
Stop for 4 minutes of Tabata

Tabata Round 3
Plank Jacks 30 seconds
Flat Foot Jumps 30 seconds
Freddy Mercury’s 30 secons
Burpees 30 seconds
(repeat)

Continue mosey for 1 minute, sprint for 10 seconds at YHC’s call
Stop for 4 minutes of Tabata

Tabata Round 4
Xs and Os 30 seconds
Heels to Heaven 30 seconds
Manholes 30 seconds
(Manholes are where in plank position on elbows, alternate touching left and right hip to the ground working obliques- real crowdpleaser)
Burpees 30 seconds
(repeat)

Partner Up for Leg Throws
Each PAX performs 20 Leg Throws x2

Mosey back to meet Mary

4 MOM
30 Imperial Walkers IC
20 LBCs IC (apologies for the soggy turf…YHC will refrain next time…possibly)
20 Peter Parkers IC (thanks Perry Mason)

COT

Prayers for Perry Mason’s M’s boss, surgery recovery

Prayers for iTunes dad, recovery and speedy healign

Prayers for Walker- 4 yr old still having intense seizures after a year

Prayers for Mya- 6 yr old going through cancer treatment, daughter of friend of YHC

Prayers for Tipping family in Columbia- lost infant daughter shortly after birth last week

Prayers for Perry Mason’s oldest daughter- having mole removed praying that all is normal and goes well.

Prayers for No Bars friend who lost parents within 10 days

Prayers for Mr. Head’s M, has cyst on brain, meeting w/ neurologist

For all the PAX reading, be lifting all our F3 brothers up and all their prayers requests up. Make it not just a “Circle of Trust routine” but be thinking of them and praying for them throughout the day, the week. Don’t take for granted your health and all the God has given you, and as you listen you’ll quickly realize that we have it better than we could ever realize. Be disciplined in being the community we are called to be for one another…send a text, a tweet, or FB message to follow up. Just a thought. That’s what brotherhood looks like.

Thanks to all the PAX at The Station. Love it. Always have, always will. Pleasure to lead such a fine group of PAX.

See you in the gloom and God bless.

Mab Mab