Tabata Time

AO: Bad Apple

When: 04/16/2021

QIC: Pass Interference

PAX (10): Sprocket, Updyke, False Start, Zima, Brutus, Snax, Rusty, Ollie, Focker, Pass Interference


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.


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.


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

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