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
  • 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 
  • Sit Up Stand Up –  Partner 1 – hold partner 2 calfs – Partner 1 sit up/stand up full extension 30 Seconds 

Mosey to pavilion


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.

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Iron Horse
Iron Horse
10 years ago

As the sign at the top of the page says: No Comments.
I’m pretty sure my arms are still attached, but everything below the shoulder is numb.
We deserved what we got due to the excessive mumble chatter during the COP and the obvious disrespect for the Q’s multi-media Winky/Phone combo. Discipline received with pleasure, Sir!
I did notice a little delay in calling out the ends of the workout portions of the tabata’s.

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