Tabata Insanity

Date: 12/05/2020

Time: 0700

AO: DeHavilland

Pax: Armstrong, Crockett, Faucet, LawnMower Man, Meatball, Rock Tail, Swobbles, Tails

Q: Wilson

The weather channel promised sub freezing temps. It was only close at 33 degrees for our workout but it did not deliver. I was disappointed.

I promised sweat. I keep my promises.

Warm up

20 reps IC of

  • SSH

  • Imperial Walkers

  • Pickin’ Taters

  • Windmills

The Thang: Tabata Insanity

Seven exciting, blood pumping exercises using Tabata protocol timing (with some modification):

  • 20 seconds of exercise

  • 10 seconds rest

  • Rinse/Repeat for 8 cycles (4 minutes)

  • Each exercise performed at a different location on the soccer field after using various forms of Locomotion (yeah, it was crazy!)

The exercises:

  • Burpees (modified with 30 seconds of rest, 6+ minutes – you’re still sucking air at the end of the set!)

  • Diamond Merkins

  • Mountain Climbers

  • Flutter Kicks/LBCs

  • Jump Squats

  • Sit Throughs

  • Turkish Get Up (straight 4 minutes, alternate sides with 5# weight).

The Locomotions:

  • Crab Walk Forward

  • Crab Walk Backward

  • Carioca Right

  • Monkey Walk Right

  • Monkey Walk Left

  • Carioca Left

Lunge walk back to the Flags.

To accentuate the insanity of it all, during Coffeeteria, Tails was inspired to report on a psychological profile test he was familiar with and encouraged the Pax to take it. Personally, I don’t see the point. It doesn’t take a test. We already know.

At F3, we put the FUN in dysFUNctional!



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