• When: 2018-05-31
  • QIC: RA
  • The PAX: Teddy, Landshark, Pipeline, Chewy, Pondo, Ash, Bonesaw, On Ramp, Belle, RA

Did he say Tabata or Ciabatta

A call went out around lunchtime yesterday for a guest Q at the #Woodshed. YHC having only been to the Shed once before, and never having had an opportunity to Q there was happy to step in and spend some time with the Woodshed pax this morning. With limited time to prepare a plan, the Tabata became an easy choice but not an easy workout.

Conditions: 74 and humid

The Thang: Head out of COT to the playground for a little COP warm-up

SSH x 25 IC

Squats x 20 IC

Freddie Mercury x 15 IC

Merkins x 10 IC

Mosey behind the school to grab 1 block and 2 bricks for Tabata Thursday

For the unaware, a tabata is 8 sets of the same exercise performed in a 0:20 on 0:10 off pattern. This provides the pax an opportunity to work at their own pace, but not be left behind. It also provides a great opportunity for mumblechatter. Having bricks and blocks available allowed the pax to choose the weight of their exercise as well.

Set 1: Curls (with blocks)

Set 2: Squats (with blocks)

Set 3: Flutter kicks (with bricks)

Set 4: Overhead press (start with blocks, most moved to bricks)

Set 5: Lunges (with bricks, though some chose blocks)

Set 6: Big Boy Sit Ups (with bricks, some chose blocks)

Set 7: Merkin Rows (with bricks) #crowdpleaser

Set 8: Russian Twists

Return the blocks and bricks and mosey back to COT.



  • Scramble Runvergence Friday June 1 at 5:30 am at Trenholm Plaza
  • Friday June 1 starts F3 Dads at Dreher HS, Pondo on the Q
  • June 5 Legion/Woodshed Convergence at Starbucks
  • June 5 Swampfox Leadership transition
  • June 16 F3 Columbia Leadership Transition at Brickpile 7:00 am
  • June 25-30 Crazy Train
  • Congrats to Foxhole & Caboose on the birth of their 2.0s


YHC enjoyed getting over to the Woodshed for a Q. It is always great to interact with different pax in the region. Woodshed also has a lot of great space to use, YHC encourages all of F3 Columbia to visit the Shed sometime this summer.