• When: 
  • QIC: Tuff Guy
  • The PAX: Socrates, Ginger, Ken Doll, Alter Boy

Feelin’ the burn with Dr. Tabata

5 faithful pax met in the gloom for Tuff Guy’s VQ on Saturday morning. What ensued was a visit to Dr. Tabata’s torture chamber that took the pax all over the AO. And oh by the way…. that wasn’t “rest” in the rest period, Doc!

Temp- Lovely 63 with slight Southeasterly wind.

BOM Led by Tuff Guy

The Thang:

Mosey halfway around parking lot. Line up across in one line. High knees for 20 yards. Butt kickers for 20 yards. Pick strawberries for 20 yards. Mosey to “corner #1” while swimming.


SSH x 20
Imperial walkers x 10
Windmills x 20
Thru the tunnel x 10
LBCs x 20
Freddy Mercury x 10

Indian run to corner #2

Circle up

(Dr Tabata left his notes here. Tuff guy was specifically instructed to calm the mumble chatter.)
Squats for 20 seconds “rest” for 10. “Rest” in low squat hold position. Continue for 4 minutes.

Reverse Indian run to corner 3.

Circle up for more Drs orders.
Merkin’s for 20 seconds and “rest” for 10. Rest in high plank position. Continue for 4 mins.

Mosey down the track.

Burpees for 20 seconds and rest for 10. Resting position is Mountain climbers. Continue for 4 mins.
Mumble chatter continues. Words were not favorable towards Dr. Tabata.

Mosey to corner #4.

Overhead claps for 20 seconds and rest for 10. Rest is little arm circles. Change direction each period.
Dr Tabata is no ones friend now. Mumble chatter getting less.

Go to parking lot. Pax were favorable the vehicles were in sight. Thought time was close to being over.

Circle up. Big boy sit ups for 20 secs and rest for 10. Rest is flutter kicks. Continue for 4 mins.
Pax requesting second opinion and new Dr. Time is still available. Mosey to picnic tables.

One person each corner of picnic table. 20 seconds of dips, 10/secs of rest. Rest period consists of each pax standing on a corner of table and doing shrugs. Continue for 4 mins.

Mumble chatter has almost diminished.

The Dr’s visit is over.

Circle back up at parking lot.

Plank in various positions for 3 mins.

6 mins of “Gary”. (Deep stretching all muscles involved)


BOM led by Tuff Guy


Excellent first time out for Tuff Guy. Not much recovery time at all during the entire workout. Mumble chatter diminished to nothing by the end of the workout.

Pax interested in assisting as Mud Run volunteers, please contact Napalm or Alter Boy.
Convergence in Lexington at River Bluff next week for non mud runners.

Prayers for Pajanimal’s back.

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