Tabata HELL

Tabata HELL

31 Pax posted without a shovel Flag today, but not without heart. In the gloom, there was Lot of  #mumblechatter this morning due to the fact that I had my iPhone AND a Winky?  I must admit it wasnt the fanciest Winky, (in a snack ziplock bag) but it served us well. 

Ninja Turtle and I were planning on joining the Raleigh Pax in running the Spartan Super in Leesburg VA today, but due to wifies derby game tonight we chose to stay here and Q at the Rock instead. Needless to say, since I typically miss 3 obsticals on any of my Spartan races, I wanted The Pax to enjoy the 90 Burpees which i missed out on in todays race.

Tha Thang

• SSH x25
• 25 Regular Burpees
• LBCs x25
• 20 Spartan Burpees
• Mountain climbers x15
• 15 Regular Burpees
• Wide Arm Mirkens x15
• 10 Spartan Burpees
• Maktar N’jai x25
• 5 Regular Burpees
• One Leg Squat x30 (15 each leg)
• 10 Spartan Burpees
• Slow Prison Squats x25
• 15 regular burpees
• Diamond mirkens x15
• 25 Spartan burpees

Partner up – Size Doesnt Matter (at least this time)

• Partner 1 – Plank, Chest touch (yes, your own chest); Partner 2 – Hold Partner 1 legs 1 MINUTE
• PANCAKE
• Partner 2 – Plank, Chest touch (yes, your own chest); Partner 1 – Hold Partner 2 legs 1 MINUTE
• Partner Mirken hand touch (1 MINUTE)
• Wheel Barrow Mirken/ Arm Raise – Partner 1 – Plank up/ Partner 2 hold legs on shoulders – Partner 1 mirken while Partner 2 squats and as partner 1 comes up to full blank partner 2 lifts partner 1 legs overhead. .30 Seconds 
• PANCAKE
• Sit Up Stand Up –  Partner 1 – hold partner 2 calfs – Partner 1 sit up/stand up full extension 30 Seconds 
• PANCAKE 

Mosey to pavilion

TABATA FROM HELL

3 Sets each .20 Sec on as hard and as fast as possible .10 sec rest

• Dive Bombers
• Mirkens
• Burpees
• Mountain Climbers
• Jumping Squats
• Crunches
• Wide Arm Mirkens

Mission accomplished: 200 + BURPEES 

Not enough time to post all the details of this workout, just know that it was a whole lot of fun.