Tabata Time

Preamble:

Happy to see a few of my Rubicon brothers followed Sprocket from his Q there yesterday to join in our fun.

Decided to flip the recipe from Weds a bit, more lifting and less carrying, but still challenging the PAX to bring all they had.  Inspired by a Woodrow workout from Atlas (despite that he slept in) as well as some of the HIIT training I’ve done in the past.

With a hard-rock mix on the playlist, we were ready to roll.

Warm-O-Rama:

Toy soldiers x12

Copperhead squats x12

SSH x12

The Thang:

First we did a musical burpee fest — to the educational lyrics of “United States of Whatever” (appropriate for a school, no?) – do SSH and each time “whatever” is heard, do two burpees.

Moseyed to the pull-up bars for a quick morning call.

Back to the blocks for tabata–

• 45 seconds of work, 15 secs of rest – 7 moves
• 90 sec between rounds for a lap around the lot and air squat

Exercises in sequence:

• derkins off the block
• Squats
• Overhead press
• Curls
• Skulls
• Deadlifts
• Planks

Four rounds followed by a short round of Mary closed out the morning.

COT:

Prayers for Ollie’s and Sprocket’s families and reminder of Ollie’s Saturday event.

Extra credit workout on Saturday

Naked-Man Moleskin:

Always honored for the opportunity to lead and push these men