Ciabatta be KIDDING Me: Holiday Jukebox Edition 4.0

Ciabatta be KIDDING Me: Holiday Jukebox Edition 4.0

12 men got blasted in the face with Christmas music while doing a tabata workout at #F3Stonehenge.

Thang

Ciabatta refers to Tabata, a form of high-intensity interval training developed a Mongolian scientist.  Each exercise is performed for 8 cycles of 20 seconds of work and 10 seconds of rest; 4 minutes total for each set.  Doing eight different sets this way is a full F3 Ciabatta Cycle.  Add some Christmas music blasted through a guitar amp-sized blue-tooth speaker and you have the 4th annual Holiday Jukebox Edition.

Due to the rain we moseyed to the basement of the Ballantyne Village parking deck.  We warmed up a little by running up the stairs to the top of the deck and then back down.  When I say “we” I mean everyone but me.  I stayed behind to set up Wingman’s speaker.  How convenient.  When everyone returned we got right down to business.  Here are the 8 sets of tabata that we performed:

1. Wall-o-rama: crab walls, donkey kicks, balls 2 the wall, wall sits, repeato
2. Plank-o-rama: regular plank, right arm out, right arm out & left leg out, left arm out, left arm arm out and right leg out, elbow plank, left side elbow plank, right side elbow plank
3. Merk-o-rama: merkins, diamond merkins, wide-armed merkins, stagger left merkins, stagger right merkins, hand release merkins, tempo merkins, merkins
4. Lunge-o-rama: front lunge, back lunge, skater lunge, jumping lunges, repeato
5. Mary-o-rama: 8 different mary exercises Q’d by the PAX
6. Animal walk-o-rama: bear crawl, crab walk, frog leap aka broad jump, duck walk, repeato
7. Jack-o-rama aka The Great Jack-off: SSH, seal jacks, smurf jacks, plank jacks, elbow plank jacks, 6-inch plank jacks, side plank jack left, side plank jack right
8. Burpee-rama: 8 rounds of various kinds of burpees, Q’d by the PAX (worked around a couple refuseniks)

Moleskine

Thank you Wingman for the use of your sweet blue-tooth speaker (and convenient carrying case)!

Thanks to the PAX for putting up with this nonsense for the fourth consecutive year.  I appreciate the attendance despite the rain.  Merry Christmas.