8 men gathered at Elon Park ES Wednesday morning even though it was cold and Tuck and Argonaut were Q-ing.
The workout was broken into 2 main parts: Ciabatta (mix of KB and non-KB) and sprints. For the uninitiated, Ciabatta refers to Tabata, a form of high-intensity interval training developed by a Japanese scientist. Each exercise is performed for 8 cycles of 20 seconds of work and 10 seconds of rest. Doing 8 different exercises / rounds this way is a full F3 Ciabatta cycle. Normally a timer or tabata app is used to mark time. YHC does so using 20 second clips of music formed into an iTunes playlist and blasted through a car stereo. Last December the theme was holiday music. This time it was the soundtrack to everyone’s favorite decade: the 80’s.
(Wild) Thang
One lap around parking lot for some dynamic stretching (Tuck):
- but kickers
- high knees
- shuffle facing right
- shuffle facing left
Circle up for some warm-up exercises (Tuck):
- SSH x 20 IC
- Windmills x 20 IC
- IW x 20 IC
- Mountain climbers x 20 IC
#Tabatarama
Round 1: Merkorma (Tuck)
- plyo merkins – “Wild Thang”, Tone Loc
- wide-armed merkins – “Welcome to the Jungle”, Guns N’ Roses
- diamond merkins – “Hungry Like the Wolf”, Duran Duran
- stagger right merkins – “When Doves Cry”, Prince
- stagger left merkins – “Take on Me”, A-Ha
- hand release merkins – “Walk Like an Egyptian”, Bangles
- RH on KB merkins – “Walk this Way”, Run DMC
- LH on KB merkins – “Need you Tonight”, INXS
Round 2: Swingorama (Argo)
- LH swings – “Here I Go Again”, Whitesnake
- RH swings – “Beat It”, Michael Jackson
- 2 hand Russian swings – “Pour Some Sugar on Me”, Def Leppard
- 2 hand American swings – “Sister Christian”, Night Ranger
- LH clean – “Wake me up Before you Go Go”, Wham!
- RH clean – “Once in a Lifetime”, Talking Heads
- LH snatch – “Under Pressure”, David Bowie
- LH snatch – “Where is my Mind”, Pixies
Round 3: Plyo Jump/Squatorama (Tuck)
- plyo jump squat – “Jump”, Van Halen
- skater jump – “You Shook me All Night Long”, ACDC
- alternating jumping lunges – “Tainted Love”, Soft Cell
- star jacks – “Sledgehammer”, Peter Gabriel
- 180 degree jump squats – “Message in a Bottle”, The Police
- smurf jacks – “Fight for your Right”, Beastie Boys
- tuck jumps – “Love Shack”, The B-52’s
- Al Gore – “London Calling”, The Clash
Round 4: Pullorama (Argo)
- pull-ups – “Master of Puppets”, Metallica
- 2 hand high pulls – “You Might Think”, The Cars
- narrow pull-ups – “Sunglasses at Night”, Corey Hart
- 2 hand high pulls – “Karma Chameleone”, Culture Club
- wide pull-ups – “(I Just) Died in your Arms Tonight”, Cutting Crew
- 2 hand high pulls – “Money for Nothing”, Dire Straits
- narrow pull-ups – “Dr. Feelgood”, Motley Crue
- 2 hand high pulls – “Whip It!”, Devo
Round 5: Mary (Tuck)
- box cutter – “Another One Bites the Dust”, Queen
- flutter – “Push It”, Salt-N-Pepa
- Freddy Mercury – “Take me Home Tonight”, Eddie Money
- heels to heaven – “She Drives me Crazy”, Fine Young Cannibals
- dolly – “I Ran”, A Flock of Seagulls
- rosalita – “The Power of Love”, Huey Lewis & The News
- LBC – “Centerfold”, J. Giles Band
- flutter – “We Built this City”, Jefferson Starship
Round 6: Plankorama (Argo)
- 6 inch plankjacks – “Too Shy”, Kajagoogoo
- wide arm wide leg plank – “Walking on Sunshine”, Katrina and the Waves
- 6 inch plankjacks – “My Sharona”, The Knack
- wider arm wider leg plank – “Cult of Personality”, Living Colour
- 6 inch rocknjumps – “Straight Outta Compton”, N.W.A.
- narrow arm narrow leg plank – “Land Down Under”, Men at Work
- 6 inch rocknjumps – “Always Something There to Remind Me”, Naked Eyes
- narrow arm narrow leg plank – “Bizarre Love Triangle”, New Order
Round 7: Armorama (Tuck)
- 90 degree flexed-hold KB carries – “What I Like About You”, The Romantics
- standing KB tricep extensions – “Never Gonna Give you Up”, Rick Astley
- overhead press – “Addicted to Love”, Robert Palmer
- grap KB by horns bicep curls – “The Spirit of Radio”, Rush
- laying KB tricep extensions – “Everybody Wants to Rule the World”, Tears for Fears
- KB high pull – “Bust a Move”, Young MC
- dips on curb – “Africa”, Toto
- CDD w/ feet on curb – “Everybody Have Fun Tonight”, Wang Chung
Round 8: KB Squatorama (Argo)
- deep squat w/ racked KB – “Start me Up”, The Rolling Stones
- thruster w/ KB – “It Takes Two”, Rob Base
- teabag squats – “Kyrie”, Mr. Mister
- no KB deep squats – “Video Killed the Radio Star”, The Buggles
- squat very deep onto KB – “Don’t you Forget About Me”, Simple Minds
- deep squat w/ racked KB – “Super Freak”, Rick James
- teabag squats – “Working for the Weekend”, Loverboy
- merkins (#COPout) – “It’s the End of the World”, R.E.M.
Mosey down to super-ish moon-lit field for sprints (Argo):
- sprint 130 meters (across both fields)
- recover (walk halfway back, mosey the rest)
- Repeato
- sprint 90 meters (long way across field)
- recover (walk halfway back, mosey the rest)
- Repeato 2 more times
Song clips played during sprints: “Billie Jean” by MJ, “Born in the U.S.A.” by Bruce, “Come on Eileen” by Dexy’s Midnight Runners, “Don’t Stop Believin'” by Journey, “Faith” by George Michael, “The Final Countdown” by Europe, “I Love Rock and Roll” by Joan Jett, “Jack & Diane” by John Cougar Mellencamp, “Janie’s Got a Gun” by Aerosmith, “Jessie’s Girl” by Rick Springfield, “The Boys of Summer” by Don Henley, “Livin’ on a Prayer” by Bon Jovi, “Rock you Like a Hurricane” by Scorpions, “Summer of ’69” by Bryan Adams, “Sussudio” by Phil Collins, “Sweet Dreams (are Made of This)” by Eurythmics, “Walking on Broken Glass” by Annie Lennox, “White Wedding” by Billy Idol, “Wild, Wild, West” by Escape Club, “867-5309 Jenny” by Tommy Tutone, “Cruel Summer” by Bananarama and “Higher Ground” by Red Hot Chili Peppers.
Mosey back to launch. Mary for remaining 3-4 minutes (Argo).
Mole Skin Sauce
- Argonaut was my #1 choice to co-Q and help “Fat Camp” up the workout. He is a master KB and sprint technician. Strong as an ox, too. His KB is significant. Thank you Argo for playing along #nailedit. When we were sitting in Just Fresh planning the workout and “She Drives Me Crazy” by Fine Young Cannibals came on the radio, YHC knew it was a sign that everything would work out.
- Wild Turkey has an encyclopedic knowledge of music. He could name the artist for about 95% of the songs and could recite the wikipedia page verbatim for some of them. YHC may have to recruit him for the next edition of “Ciabatta be KIDDING me”.
- Strong effort by all today. Marlin (R) is a posting machine. General is a beast. Mario & Thin Mint play hurt #iceupson. Kirby is getting stronger/faster by the day and loves Kajagoogoo.
- Thanks Marlin for taking us out.
- As always, was an honor to lead.
Announcements
About the author