Did you say ciabatta?

  • When:07/24/15
  • QIC: Pebbles
  • The PAX: Madam T, Early Bird, Beaker, Heart Breaker, Fire Hazard, Doubtfire, Honey Bee, Freelys Comet, Chipotle, Wingman


Did you say ciabatta?

YHC caught every red light on the way up from SC so he had little time for introductions or a proper disclaimer. Luckily, the group was mostly veterans so a after a quick few words, we were off.

 

Mosey through the fit trail to the base of the hill leading up to the bridge.  YHC began to explain the workout and saw some confused/worried faces so we just jumped right in.

 

We began at the base of the hill leading up to the bridge and ran to the top of the parking deck. Along the way, PAX stopped to complete a 6 round Tabata “set” at roughly 5 different locations (bottom of the hill, top of the hill, soccer field, halfway up the parking deck, and top of the parking deck).  A single Tabata round consisted of completing an exercise for 20 secs at maximum effort followed by 10 seconds rest. An example of single Tabata set is provided below:

 

-6 count burpee

-drop squat

-jump lunge

-plyo pushup

-mountain climbers

-flutter kicks

 

The exercises selected were intended to be taxing and fit in the “sprint” pace required to have an effective Tabata style workout.  Other exercises that made an appearance include; bunny hops, Apollo Oh-no, 8 count body builders, tuck jump, reverse LBCs, SSHs.

 

At the top of the parking deck PAX completed a three leg suicide (~20m, ~40m and, ~80m)

 

Mosey down the stairs and into the soccer field

PAX found a partner and completed “Leap Frog Broad Jumps” across the soccer field and back.  I came up with this exercise a several weeks ago, but it doesn’t seem to be catching on…I guess just keep cramming it down the PAXs throats.

 

The leap frog broad jump is executed as follows:

P1 crouches in front of P2 (leap frog style)

P2 leap frogs over P1 and lands in a “deep squat” position

From the deep squat, P2 explodes forward with a broad jump

P1 follows from behind with the same movements

 

Following that awfulness, PAX completed 5 rounds of serpentine hill runs around the trees

 

Mosey back to COT completing some Mary along the way.

 

Moleskin-

I always feel very excited before every Q.  I really enjoy leading such a fine group of men.  Everyone held it together really well and seems very “satisfied” by the time COT came around.  Fire Hazard and Haggis were really tearing it up on the runs along with Doubtfire. Haggis got attacked by ants and then received some serious man on man action you probably couldn’t even find on craigslist (believe me, I’ve looked).  Convergence this Saturday and Southern discomfort the Saturday after that.

 

Much Love

-Pebbles.

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