YHC was pumped to get thee week off right and planned a tabata workout. showed up early and planted the flag.
Others arrived and we began to mosey to the bus loop and here is what went down:
COP
We circle up for 20 SSH, 10 helicopters, 10 DQ’s, 20 LBC’s.
THANG
I had my iPhone and Speaker for the Tabata workout. We did nine sets of 4 minutes 8 reps of 20 second exercise 10 seconds rest. Here were the 9 Exercises 1 -alternating lunges, 2 – Donkey Kicks ( I made a Challenge to the PAX to perform 25 dk’s in 20 seconds…we do this 8 X for a total 200 DK’s). 3 – LBC’s, 4 – Seated Chair and we touch toes, knees and back of hands to wall and repeat in 20 seconds , 5 – Carolina Dry docks (10 reps then plank for remaining time in 20 seconds), 6- freddie mercuries, 7 – squats, 8 – Flutter kicks and 9 plank for 20 seconds.
Mosey back to Flag – Numberama, Namerama Trout took us out in prayer.
Great workout this morning, have a great week, see you in the gloom soon….Cheers…CB!
