Temple of Tabata

Temple of Tabata

10 men gathered in the Vine Parking lot and followed YHC to the lower lot of the Ballantyne Village Parking Deck.

WARM-UP!
Side-straddle hops x 20
Imperial walkers x 20
Mountain merkins x 15

READY!
Run to the top of the deck and meet JRR Tolkien with a 4 80# buckets and 4 45# plates. Form a group of three, P1 & P2 alternate bucket carry and plated lunge walk while P3 runs to the bottom of deck. Rotate through twice. Mary while we wait for everyone to finish.

GO! – Tabata Training
Tabata is a popular forms of high-intensity interval training (HIIT). It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.

Round 1 – Bulgarian ball-busters (quads & glutes)
Round 2 – Man-maker merkins (chest & shoulders)
Round 3 – Lateral shuffle, length of parking spaces (hips)
Round 4 – Donkey kicks (back & core)
Round 5 – Burpees (full body)
Congratulations!

Exit the deck, bear crawl to the stop sign. Run to almost back to start. Finish with three rounds of relay races. (Outback, dressed in all black, may have spooked the car pulling up to the ATM.)

 Field Notes
Thank you to everyone who turned down an opportunity to go apple picking observe the majestic fall foliage with their M to post this morning. #leafpeepers.

With Southern Discomfort and Big South 5k today, I determined most in attendance would prefer a little less running and the opportunity to make dirty innuendos #twss Tabata delivers a cardio and strength benefit. My tabata app supplied the timer and retro beats. It worked so well, I wasn’t even needed. #redundancy Also, four minutes of donkey kicks is about 3 minutes too long.

Big kudos and kotters to Loogie returning from shoulder surgery to join us and modifying as appropriate. (Keep posting! F3 is more than a workout.)

South Charlotte Christmas Party 2016
Signup and save the date for December 2nd at 7.30pm-11.30pm. Firethorne Country Club

Gastonia’s CSUP – The Climb

2016 Jingle Bell Run – Charlotte
Saturday, December 10
St. Matthew Catholic Church
Festivities Begin at 8AM

Joe Davis Run for Recovery
The run this year will be on 01/07/2017.

Upcoming Q Schedule
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