Tabata 22s on Big Monday

Tabata 22s on Big Monday

Workout Date:

03/02/2020

QIC:

Crankbait

PAX:

BrownBag (Respect), Rubber, ERC, Humpback, Spork, Sade, Boxcar, Crankbait (QIC)

The Thang:

Conditions were a cool-dry 40 degrees, despite Spork’s promise of a comfortable beatdown on his TwitterBlast last night.  Nevertheless, 7 beasts joined me in the gloom to get B.I.G. Monday started off right.

1 minute warning, then full disclaimer given

Warmed up with:

SSH IC x 22

Merkins OYO x 22

Imperial Walkers IC x 22

TTT IC x 22

Merkins OYO x 22

LBAC F and IR IC x 22

Moseyed to the coupon pile, selected a block, and moseyed to the big lot.  ACDC playlist was selected and the Tabata timer began:

 

The THANG (or some variation thereof):

1st round – Curls and Mountain Climbers 22 seconds on, 8 second rest, 8 rounds

Lap around the big lot

2nd round – Overhead Press and Squats, alternating, 22 seconds on, 8 second rest, 8 rounds

Lap around the big lot

3rd round – Squats and Bent Rows, alternating, 22 seconds on, 8 second rest, 8 rounds

Lap around the big lot

4th round – Tricep Extensions and Side Straddle Hops, 22 seconds on, 8 second rest, 8 rounds

Line Up, jailbreak sprint around the big lot (heart rate’s pumping now!)

5th round – Derkins and Block Lunges, 22 seconds on, 8 seconds rest, 8 rounds

Line Up, jailbreak sprint around the big lot

Coupons were returned to the coupon pile.

 

Moseyed back to the shovel flag for some Mary – 22 reps at a time:

  1. LBCs IC x 22
  2. Flutter Kicks IC x 22
  3. Merkins IC x 22 (called expertly by Sade in preparation for his upcoming VQ – EHing in progress)

 

Time Called

Announcements – Dragon Boat needs paddlers, AOQ handoff tomorrow at Catapault (Village closed for the event)

Praises and Prayer Requests

  1. Happy Birthday to BrownBag’s Dad
  2. Happy Birthday to Humpback’s M, P
  3. Prayers needed for Dr. Schwartz, CMO at Grand Strand Hospital, diagnosed with Stage 4 Pancreatic Cancer

 

Moleskin – It was an honor to lead these men today.  I had a thought to do an entire 22-rep themed Q recently, as I’ve found myself “glazing over” the meaning of the 22 reps at times during the beatdowns.  I urged the Pax to remember the sacrifice of our military men, women, and their families with each of the 22 reps.  We often cite the 22 military and veteran suicides that occur each day – one every 65 minutes – practically one every beatdown.  This reminds us all of the importance of mental health and a supportive community.  Reach out to your F3 brothers if you’re struggling.  Reach out to men who may be struggling themselves.  And let’s continue to remember those who aren’t here, aren’t able, or aren’t free to do 22 Merkins for themselves.

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