Hakuna Tabata – Part Deaux!

AO: The Rubicon

When: 03/05/2019

QIC: Pitstop

PAX (12): Bayside, Cookie, Devito, Jackalope, Lowes, Lumbergh, Miller Time, Pitstop, Special K, Stifler, Trebek, and Zima


THC had a great time with this beatdown last week at the Norseman, so decided to bring it to the Rubicon today.  However it was literally half the temperature as last week – which played havoc with the batteries for the ghetto blaster boombox (also, neglecting to charge it didn’t help matters).  Brought one of my crazy playlists to keep the PAX warm.


I’ve really enjoyed thorough warm-ups lately, so we…

  1. Ran around the park for awhile
  2. Pitstop Warm-Up
    1. Neck Rolls
    2. Shoulder rolls
    3. Merkins
    4. Trunk Twists
    5. Knees Up
    6. Butt Kickers

The Thang:

In 1996 Japanese professor Dr. Izumi Tabata developed the “Tabata” workout plan while he researched how to train the Japanese Olympic Speed Skating team efficiently.  His findings showed that HIIT (High Intensity Interval Training) improved aerobic capacity and also increased anaerobic capacity by 28%.  We’re not Japanese nor speed skaters, but YHC figured that we can benefit from some Tabata ourselves.

Tabata = 20 secs of intense exercise, 10 secs of rest, then repeat for a total of 8 sets.

  1. Tabata burpees – 8 sets
  2. 60 secs rest
  3. Tabata Jump Squats – 8 sets
  4. 60 secs rest
  5. Tabata merkins – 8 sets
  6. 60 secs rest
  7. Tabata Sprints – 8 sets
  8. 60 secs rest
  9. Tabata Flutter Kicks – 8 sets
  10. 60 secs rest
  11. Tabata Spiderman planks – 8 sets
  12. 60 secs rest
  13. Then back to the flag for some Devito Mary to finish up at 6:15am


  1. Zohan is collecting money for a charity project.
  2. Lowes is moving to Pennsylvania because the winters here aren’t cold enough.  Working on selling his house, and will need a job.
  3. Upcoming Promise 686 Run and Tillman Memorial Run.
  4. Pitstop had 2 interviews last week and is waiting to hear back.  Also looking into new companies.
  5. Someone had another one about a sick relative/friend, but YHC is a terrible person and can’t remember more details.

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