13 of Surge’s beasts of the gloom took to it today for a tabata torture beatdown. YHC had a workout planned and a Tabata timer all set, but didn’t take into consideration that the timer and the workout counted rounds differently. So the last two rounds came off the cuff. However work was still done and men still got better.
Conditions: Mid 60s and overcast
Disclaimer:
Listen to body; modify if necessary; No FNG
Mosey to the loading dock
The Warmup:
SSH IC x 15
TTT IC x 10
LBAC IC × 15
RLBAC IC x 15
Imperial walker IC x 10
Windmills IC x 15
Mosey to the block pile and pick a good one
The Thang:
1. Kettle Bell Swings – 20 secs
Rest – 10 secs
LBC – 20 sec
Rest- 10 secs
-repeat 4 times
30 sec recovery
2. Shoulder Press – 20 secs
Rest – 10 secs
Freddie Mercury – 20 secs
Rest – 10 secs
-repeat 4 times
30 sec recovery
3. Merkin – 20 secs
Rest – 10 secs
Mt. Climber – 20 secs
Rest – 10 secs
-repeat 4 times
30 sec recovery
4. Curls – 20 secs
Rest – 10 secs
Tri Extension – 20 seconds
Rest – 10 secs
-repeat 4 times
30 sec recovery
5. Squats – 20 secs
Rest – 10 secs
Low Plank – 20 secs
Rest – 10 secs
-repeat 4 times
30 sec recovery
6. Bent Over Row – 20 secs
Rest – 10 secs
Big Boy Sit Ups – 20 secs
Rest – 10 secs
-repeat 4 times
Return blocks to the pile
Indian Mosey back to the flag (the scenic route)
COT
Announcements:
-starting collections for Mission Lexington food bags
-Cheech 10k and 5k and Half this Saturday (11/14) looking for volunteers still
-Dam to Dam around the corner so keep up training
Prayer requests:
-Dominion’s buddy’s father Ronnie (COVID)
-Runners and good weather for the races this weekend
-all unspoken