Tomato Tabata

AO: Boneyard

When: 01/13/2023

QIC: Morphine

PAX (4): Boomer, Mater, Morphine, Zohan


I always love to roam around the park when I lead. Today brought a balance of that wandering spirit with some pain stations for good measure.


Short mosey followed by a warm up of SSH, weed pickers, merkins, Michael Phelps. About 15 reps each.

The Thang:

We moseyed for a minute and found a nice breezy spot for a tabata (20 on/10 off X 8) X 4 rounds with a 60 sec breather between each round

round 1: alternating between merkins and mountain climbers

round 2: squats/Bonnie Blair’s

round 3: burpees/SSH

round 4: V ups/Freddie Mercury

Mosey to the gazebo in the veterans memorial for a set each of:

dips, Bulgarian split squats, and derkins (14 in cadence each)

Mosey around the park loop trail. Stopped at pull-up bars for 3 sets (max 10) with air chair while waiting

Mosey to the stairs by the swamp. Three rounds of stairs.

Mosey to the flag which was found fallen so we did 13 (kraken) burpees. We closed with 3 sets of Marry.



Reflected on the passing of our brother Cardinal and the importance of valuing the every moment and valuing the people in our lives. We spoke about workout safety, one pax having a cell phone on hand, being CPR trained, knowing where the AED is. Closed with a quick prayer of gratitude.

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