• When: 2017-08-10
  • QIC: Kenny G
  • The PAX: Low Dot, Chewy, Pampers, Love Seat, Odyssey, On Ramp, Flip Shade, Stretch, Silver Bullet, KG


Tabata Time at the ‘shed

Columbia, SC, Other / By / August 10, 2017

10 PAX posted at the Woodshed this morning looking for a dose of the Red Pill. YHC chose to revisit a Tabata workout I did over a year ago at the Shed. I used the Woodshed’s fitness test we call The Axe. It is a full body fitness challenge that cycles through a course of 6 stations. Instead of blazing through the course as a fitness test, though, we went station to station for a Tabata beatdown.

Tha Thang:

YHC was coming in hot this morning, arrived about a minute late…on the hop, PAX followed me out of the AO for a brief warm-up jog (disclaimer given on the run) down Olde Knight, right on Galway, then back on campus and over to the brick cage. Everyone grab a block and mosey over to the playground. Leave the blocks for later, continue the warm-up with the following:

Imperial Walkers IC x 20, LBAC forward IC x 15, LBAC backward IC x 15, SSH IC x 30. Next up, The AXE…Tabata style.

Tabata = 8 cycles of 20 seconds exercise followed by 10 seconds of rest. 4 minutes of high-intensity training. The Tabata is a great way for PAX of all fitness levels to get a good workout…it is as hard as you want to make it.

The Axe, Station 1 – the Squat…lots of mumble chatter, maybe this is too easy?

Station 2 – the Pull-up…mumble chatter comes to an immediate stop. 8 sets of max rep pull-ups is a pretty tall order. YHC suggested that instead, PAX try to hold themselves up for as long as they could during the 20 seconds, then slowly lower for the rest (negatives). After 4 rounds, we were all feeling pretty smoked. Called an audible during round 5, trade the pull-ups for squats. Then back to the pull-ups/negatives for the final 3 rounds.

Station 3 – Sit-ups. During the Axe, this station is Big Boy Sit-ups. For the Tabata, we alternated between a set of Big Boys and a set of LBCs.

Station 4 – Lap around the loop (in our case laps). Tabata run: 20 seconds of fast paced running, 10 seconds of recovery jog or walk if you need to.

Station 5 – Would normally be hammer swings on tires during the Axe, but anticipating we’d have more PAX than hammers I decided we would do curls for the girls with the blocks instead. At some point between sets 4 & 8, we did 2 sets of squats with the blocks to give the biceps a break.

Station 6 – Merkins. On a couple of the sets, we took a break from the merkin to hold low plank for 20 secs, high plank for 10 secs. Then back to the merkin.

We finished the Axe just in time for a little Tabata Mary…20 secs of Flutter Kicks, 10 sec rest, 20 secs of Russian Twist, 10 sec rest, 20 secs of Flutter Kicks…and time. Blocks back to the cage, mosey back to the parking lot for COT.

Announcements (stolen from the Nantan’s Amble BB):

COT/BOM – KG