Tabata Time

Q.I.C.Iceman
The PAXWilson (WD), Training Wheels, iTunes, Grrr, Courtesy Flush, Zipline, No Bars, House, Baby Groot, Spandex, Iceman
Workout Date03/06/2018
A.O. The Station

11 men posted in the windy, rainy #gloom this morning at #TheStation.

@PerryMason sent out the #Batsignal last night needing guys to Q. With rain forecasted and me still nursing a groin injury, the groundwork was laid for a #Tabata workout.

The Thang
Mosey to the picnic shelter for warmup
SSH x20
Squats x15
Enough of that as we have a lot of work to cover in the remaining 40 mins.

Tabata (20 seconds of work : 10 seconds of rest)
Set 1
Derkins / rest
Merkins / rest
Diamond merkins / rest
Wide merkins / rest
Plank jacks / rest
Chilcutt / rest
Chilcut (right arm high) / rest
Chilcut (left arm high) / rest

Set 2
Sumo Squat / rest
Reg Squat / rest
Skiier Squat / rest
Side Squat / rest
Sumo Squat / rest
Reg Squat / rest
Skiier Squat / rest
Side Squat / rest

I hear a train!!! 10 bombjacks
Set 3
LBC’s / rest
Back scratchers / rest
LBC’s / rest
Back scratchers / rest
LBC’s / rest
Back scratchers / rest
LBC’s / rest
Back scratchers / rest

Set 4
Diamond merkins / rest
Derkins / rest
Wide merkins / rest
Merkins / rest
Plank (right leg off the ground) / rest
Plank (left leg off the ground) / rest
Plank (right knee to right elbow) / rest
Plank (left knee to left elbow) /rest

I hear a train!!! 10 bombjacks

Set 5
Sumo Squat / rest
Reg Squat / rest
Skiier Squat / rest
Side Squat / rest
Sumo Squat / rest
Reg Squat / rest
Skiier Squat / rest
Side Squat / rest

Set 6
Dips / rest
Hold dip in up (or down position) / rest
Dips / rest
Hold dip in up (or down position) / rest
Dips / rest
Hold dip in up (or down position) / rest
Dips / rest
Hold dip in up (or down position) / rest

Just enough time for 5 MOM

COT/BOM

Naked Moleskin:
– Thankful the guys indulged me on the #tabata workout.
– However, they weren’t happy with the #merkinmedley (That second set of merkins smoked me)
– Apparently, 0.0 workouts are all the rage now ; )
– #Mumblechatter was good this morning. @Grrr stirring up $hi&

Announcements
– P200 coming up soon. @F3SwampRabbit has teams running and rucking!!

Prayers
– @Wilson’s Step Mother
– Girl from Greer High (Cheyenne) at MUSC

See ya in the gloom…..

Iceman

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