Tuesday Tabata

I was stoked to see a steady stream of cars (and a bicycle) pulling into the parking lot of SSCC this morning. Nine pax took the daily red pill and rolled out of the warm fartsack and into the 38 degree gloom here on St. Simons Island.

Warmups:
Disclaimer and into some LBCs, neck rolls, weed pickers, and slow tempo squats, concluded with a short lap around the little drive circle.

Tuesday Tabata:

It’s no secret that when I Q, I love interval, timer, Tabata, AMRAP type exercises where every person can compete against themselves. I explained the Tabata principle, which is 8 rounds of:
20 seconds: high intensity exercise
10 seconds: recover

8 Rounds = 4 Minutes.

We concluded 6 Tabata Rounds, accompanied by my trusty F3 Southern Rock workout music playlist. Using weights was recommended on most exercises, but not required.

ROUND 1:
Lunges (with weights, 20 seconds on, 10 seconds recover)
Burpees (20 seconds on, 10 seconds recover)
*for 4 minutes

*1:00 recovery in between rounds

ROUND 2:
Flutter Kicks
Mountain climbers

ROUND 3:
Tricep Extensions (weights)
Curls (weights)

ROUND 4:
Merkins
Thrusters (weights)

ROUND 5:
Wonderbras (weights)
Plyo Squats (weights)

ROUND 6:
Situps
American Hammers

CONCLUSION:
3 laps around the circle
(2 for the 20 seconds, and 1 for the 10 seconds)

Naked Man Moleskin

I was excited to see my friend Blake (Low Lights) back for his 2nd workout in a row and especially happy to see Smokey back again. It felt odd to not do the Fitness Challenge (1 minute of merkins and 1 minute of squats) from January … can’t believe that month has come and gone. It’s now time to think about this new, short month – February, and what we can do to challenge ourselves to be better. Pick something in your life you want to tackle. Write it down, and better yet, share it with someone. Be accountable. Be better.

Closed with COT and prayer. No specific prayer requests other than YHC doc appointment tomorrow (Wednesday) to get MRI results and a new hearing test.


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