Rock Out with your Tabata Out

Rock Out with your Tabata Out

11 showed up for an opportunity to Rock Out with your Tabata Out despite the cold weather.

Warm up:

• SSH
• Imperial Walker
• Windmill
• Mt Climber
• Merkins

Grab a rock from pile and mosey to school benches by track

Thang:

Tabata Time – 22 seconds of work and 10 seconds rest.  Each round included 5 exercises x 3 sets

Round 1

1. Merkins on Rock
2. Curls w/ Rock
3. High Knees w/ Rock overhead
4. Low Slow Squat w/ Rock
5. American Hammer w/ Rock

Run Lap

Round 2

1. Derkins on Rock
2. Tricep Exentsions w/ Rock
3. Ground and Pound w/ Rock
4. Step Ups w/ Rock
5. Flutter w/ Rock

Run Lap

Round 3

1. Push Press w/ Rock
2. Skull Crushers w/ Rock
3. Burpees
4. Calf Raises w/ Rock
5. Plank Jack on Rock

Run Lap

People Chair w/ Rock 2 sets of 10

1. Lat Raises w/ Rock
2. Overhead Press w/ Rock
3. Drive Car w/ Rock

Return Rocks to pile

Moleskin:

Group put in solid effort despite poor music choice and cold weather.  Shocked to see Posse was there right before start of warm up at 5:30, but then realized he was looking to join the pre-run at 5:15.  Bouchet decided not to grab a lifting rock, instead he found a lifting boulder.  No matter the size of the rock it still looks like a pebble in The Grease Monkey’s mitts.  Amazing to see how he dominates the strength part of workouts.  Was hoping Shop Dog would have fart sacked today, but he showed and earned his point for weight loss challenge and keep a hold of 2^nd place and in the money.  Bottlecap’s mission to #MBCGA is going strong as he continues to push the pace. Early chatter from Enron and Bratwurst is that if Q goes unclaimed they are ready to serve a run only workout.  Frack shows his western NY roots by wearing shorts even in sub 30* weather.  Rockwell & Gator Cub are like a well-oiled machine that continue to churn and hammer out reps.

Announcements:

Help rebuild the stone wall on Saturday morning at Providence Presbyterian.  Welcome to bring 2.0’s as well to assist.

New AO (Fortitude) on Tuesday’s  at Charlotte Men’s Shelter go check it out, great opportunity and they are continuously looking for donations – workout gear, men’s clothing, etc.