Welcome to Tabata

YHC arrived at 6:20 to setup cones and make sure the DJ equipment was working. With perfect weather and 10 PAX ready to go we started at 7 on the dot. 

Warm-Up:

• SSH IC
• Good Mornings IC
• Sprinklers IC
• Butt kickers IC
• Random rep numbers were chosen to keep everyone guessing

Let’s mosey. YHC took the scenic route along the boardwalk to get the legs warmed up. Back to the start. 

Team Belching:

• Line up side by side 
• Each PAX takes a turn calling Go & Stop
• Start in plank & end in plank
• Everyone in line each time
• Bear crawl back in line
• 50 lbc’s at halfway point
• Turn Around & Repeat

The PAX did a great job of clearing the dew from the field. 

Intermission:

YHC led a short mosey to help recover, then back to the fun. 

Tabata 1: 

Some remembered the rhythmic drums from Strokes & Gaylord’s co-Q for F3 Washington’s second ever workout. The concept is 8 rounds of 20 second workout with 10 second breaks between. 

• Lunges
• imperial Walkers 
• Merkins
• Burpees 
• Repeat

The tribal beat had most everyone in sync, while some found their own Flo. 

Beep Test:

Another throw back from yesteryear. The PAX lined up at one set of cones and on every beep had to make it to the other cones 20 meters away. Rinse and repeat as the beeps get shorter. 

For those that began to miss the beep, they stepped off to the side to hold variations of plank. Last 4 standing were Forrest Gump, Burt, Conch Fritter, & Duct Tape. Due to a miscommunication from our recorded British instructor, Forrest & Burt were out. A great showing from Conch & Duct Tape to put a hurting on the *beeping* beep test! 

Tabata 2:

Since it was a big hit, YHC led another round of Tabata. This time with some Uptown Funk flare. The 4 reps were provided by the PAX. 

• Burpees
• Bicycles (big boy version of Rip Van Winkle’s suggested tricycles)
• Crab Cakes
• Squats

Mosey:

To get in a little extra mileage, YHC took the PAX for one last mosey along the boardwalk. Finishing the day with ~3miles covered. 

DJ’s last song:

YHC kept the beats going to finish the beat down to Cotton Eye Joe

• Man singing: SSH
• Violin-Banjo solos: Squat, kick, squat, kick (alternating legs)
• Woman singing: Merkins

COT

Count O-Rama

Name O-Rama

Announcements:

• Bible study Monday & 5am
• Big Al VQ on Tuesday 

Prayer Requests:

• Praise for Big Al’s parents getting good reports from MD