Day: March 28, 2024

7 HIM’s gathered at Bulldog on a perfect day for a beatdown.  There was a multitude of gripes and grievances expressed by the pax, and Flintstone will undoubtedly be haunted for the rest of spring break by the electronic voice calling out “3-2-1-Exercise 1.”  Here’s how it went down.  We started with a quasi-disclaimer followed immediately by Seal jacks, Abe Vigodas (super-slow), Low-slow squats, and merkins (all 10xIC).  I set up music and moved on to The Thang, 20 seconds of work followed by 10 seconds of rest (“Tabata”).  4 rounds of each set of exercises:

Set 1 = KB pullovers, Thrusters, Lawnmower rows (L), Lawnmower rows (R)

Set 2 = KB swings, Flutter kicks, Mountain climbers, Heels to Heaven

Set 3 = KB pullovers, Curls, Bulgarian split squats (L), Bulgarian split squats (R)

Set 4 = KB swings, American hammers, Star crunches, Scissor kicks

10 seconds of rest is usually an ambitious transition time, especially if changing positions or weights.  However, I really wanted to avoid pauses that extended the rest time.  At the same time, the “Tabata” concept (20 seconds on, 10 seconds rest) requires you to work hard to make your 20 seconds of work count every time (more on that below…).  In the end, we all put in good work and got better.

We took one farmer-carry mosey around the parking lot between Sets 2 and 3, and after Set 4 there was just enough time for a down-and-back lunge walk.  Hunchback helpfully posted a permanent American flag on the post that used to have the “Turn your engines off, kids breathe here” sign which curiously got replaced by a “No smoking” sign, so we said the pledge and continued with COT.

Announcements
Montana VQ Saturday at The Yank
Convergence 4/13 at CaroMont Park downtown, followed by Community Foundation Run with Speed for Need, all other AO’s closed
Extinction run to be rescheduled.
FCA Golf tournament on April 15th – see Hot Corner to participate or help sponsor

Prayers
Latte, Huck, Kool-Aid and Pax on IR, marriages.

It’s an honor to lead this morning – thanks to all the pax who showed up and expressed their honest feedback.
– Nutria

Lagniappe:  In case you’re you’re curious about whether or not 20 seconds is REALLY all it takes to get the job done, here’s a brief history (from https://www.verywellfit.com/tabata-training-definition-1230982).

Tabata training originated from the world of athletes, as many of our workout ideas do. Dr. Izumi Tabata, a professor at the Faculty of Sport and Health Science at Ritsumeikan University in Japan, along with the head coach of the Japanese speed skating team, wanted to find out if very short bursts of high intensity exercise, followed by even shorter rests, would improve the skaters’ performance.

While Breaker was off moseying up the mountain with the sweeter half of the concentrica, and Hot Corner was rucking incognito, YHC led the Pax on an up-cycled version of a Q from 2018, YHC’s 1st F3 year.

After the pledge we began the warm-up with SSHs I/C followed by 1 burpee. Moseyed to the GI bridge with a bet: If the gate is closed, 5 burpees. Open gate, so a lunge walk across the bridge. Mosey to the island within the island to continue the wam-up with imperial walkers I/C followed by 2 burpees. Mosey to the second bridge, lunge walk the bridge, mosey to the back lot to complete the warm-up with goofballs followed by 3 burpees, toy soldiers and 4 burpees and finally merkins and 5 burpees. Watts Up astutely called out that YHC was using the burpee count to keep track of the warm-up exercise count. That’s probably a true statement.

All warmed up and on to The Thang! Staying in this favored lot (flat, usually devoid of vehicles, and mostly dry), the Pax divided up for some partner four corners. YHC is a fan of proper, or at least better form, so no high-rep counts, just P1 running to corner 2 and back while P2 AMRAPs at corner 1 for big boys. Flap jack until P2 comes back and both mosey to corner 2. Repeat the process at C2 with hammers, C3 with squats, and C4 with lunges. The distance between corners 2 and 3 and 4 and 1 are very short due to the rectangular nature of the lot, so many thanks to Virus for suggesting to run the diagonals instead. A strong Q knows a good thing when he sees it, so round 1B included a good bit of extra running with the same exercises. Thanks Virus! 5 burpees for the train, start round 2. Same concept, but different exercises. C1 had LBCs, C2 V-Ups, C3 merkins, and C4 jump squats. Round 2B was cut short by time, so back to flag. Sorry guys, no time for a triple nickel.

Tesla asked for 3 burpees with the remaining 15 seconds, YHC obliged.

Announcements: Convergence and Foundation run 4/13; FCA golf tournament 4/15 see Hot Corner; 5/14 Young Life golf tournament see Buckshot; 5/18 (new date) for Puff Puff Pass Extinction Run; Montana with the VQ Saturday at The Yank.

Prayer Requests: Breaker’s aunt, BOS’s 2.0 and mother in law, Anchorman, Turtleman, Huckleberry, Blueprint, Buckshot’s cousin, Hot Corner’s mother in law.

YHC took us out. It was an honor to lead. -Orangeman

Old school crew at Devil’s Turn for a classic route and progressive “tempo” run.