• When: 2021-08-17
  • QIC: Brick
  • The PAX: Wild Hog, Honey Boo Boo, Slumlord, Cramps, Hoist, Kenwood, Dangle, Brick


Musical Tabata at The Hollow.

Awesome morning at the Hollow today with the rain staying away. I had a pretty good one dialed up that was rain friendly so I just stuck with it. The 8 Pax that showed up today put in great work and as always at the Hollow, top notch mumble-chatter. Enjoyed it fellas. 

One Minute Warning:

Disclaimer:

Prayer:

The weather: Humid, but no Rain

 Warm up Mosey Lap and Circle up

SSH X 15 IC

Air Squats X 15 IC

Merkins X 15 IC

The Thang:

We did six Tabata Circuits as follows:

20 seconds on, 10 seconds rest for 8 rounds of each circuit. 

Circuit 1: Cardio

Alternate SSH/Run in Place with Burpees for all 8 rounds

Circuit 2: Core

Alternate SSH/Run in Place with Mt. Climbers, Plank Jacks, Box Cutters, American Hammers

Circuit 3: Legs

Alternate SSH/Run in Place with Jack Squats, Bonnie Blairs, Air Squats. 

Circuit 4: Chest/Shoulders

Alternate SSH/Run in Place with Merkins, Carolina Dry Docks, Hand Release Merkins, and Shoulder tap merkins

Circuit 5: Core Round 2

Alternate SSH/Run in Place with Mt. Climbers, In and outs, Peter Parkers, American Hammers

Circuit 6: Cardio Round 2

Alternate SSH/Run in Place with Burpees for all 8 rounds

Recover!

With 10 minutes to go, we moseyed to the block pile for 

Curls, Shoulder Press, Plank Jacks, Merkins (15 Reps each IC) then 5 Blockees. 

One mosey lap around the parking lot for good measure, and we are done. 

Announcements:

  • Stomp the Swamp 8/21
  • Dads Camp 8/20-8/22 (Few Tickets left)
  • 9/11 Memorial Run on 9/18
  • Iron Pax (8/30) week 0
  • Last day to donate to Navy Bean Brothers memorial-See Wild Hog

Prayer:

  • Friends of Dangle (Rich Family)
  • Friend of Dangle has cancer 
  • Kids and Teachers
  • Situation in Afghanistan. 

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