Tabata Protocol

Tabata Protocol

Workout Date:



1st Base


ERC, Judge Judy, Tandem, Texas Ranger

The Thang:

Conditions: Low 60s and still covered with pollen…

3rd Q for the week and was struggling a bit with what to do this morning to keep from repeating myself, but finally decided to go with some Tabata circuits.

One Minute Warning

Welcome, Disclaimer, Mission Statement


15 Hairy Rockettes

15 Tempo Squats

10 Willie Mays Hayes

15 Thru The Tunnel

15 Imperial Walkers

Bat Wings

20 Side Straddle Hops

The Thang

Usual Mosey around the AO to end up at the block pile to collect a coupon and then to the cross where YHC had some tunes and a Tabata timer more or less ready to go. General set up, three exercises in each circuit to be done in succession three times for a total of nine rounds. Twenty seconds per round with a ten second rest in between each round.

Circuit One:

Curls, Right Lawnmower, Left Lawnmower

Circuit Two:

Rocky Balboas, Lateral Block Jumps, Side Straddle Hops

Circuit Three:

Flutter Press, Big Boy Sit Ups, Heels To Heaven

Circuit Four: (Only six rounds of this, as time was running short)

Tricep Extensions, Overhead Presses, Incline Merkins

Returned Coupons and circle up around the flag for




The Gavel’s long term future is in question, need a fulltime AOQ or to fold it into Catapult or it may be discontinued.

3/11 F3 Charleston 10 year anniversary on the USS Yorktown

3/28 AOQ Handoff at Catapult

YHC prayed us out.