Wonderful Saturday morning to have a great workout. Since rain was supposed to come, yours truly decided on a Tabata but since it was a wonderful day, we were able to modify a bit.
Warm-Up 🔥
- Imperial Walkers x 15 IC 🚶♂️
- Side Straddle Hops (SSH) x 20 IC 🔄
- Frog Squats for a 10 count 🐸
- Etch-A-Stretch x 10 IC ✏️
- Willie Mays Hayes x 10 IC ⚾
The Thang 💪
Tabata Structure: 8 rounds of 20 seconds work, 10 seconds rest per exercise.
Set 1: Merkins & Run 🏃♂️
- Merkins (Standard Push-Ups) 💪
- Run (As far as possible in 20 seconds) 🏃♂️
- Repeat (Merkins, then run back to start) 🔄
Set 2: Overhead Press & Block Jump Overs 🧱
- Overhead Press (Using coupon/block) 🏋️♂️
- Block Jump Overs (Lateral jumps over block) 🦘
Set 3: Jump Squats with 180° Turn & Curls 🔄
- Jump Squats with 180° Turn (Explosive jump squats with a half-turn) 🌀
- Curls (Using coupon/block) 💪
Set 4: JLo’s & Run 🏃♂️
- JLo’s (Glute bridge with leg extension) 🍑
- Run (As far as possible in 20 seconds) 🏃♂️
Set 5: Reverse Flutter Kicks & Line Hops 🦵
- Reverse Flutter Kicks (Flutter kicks while on your stomach) 🐬
- Hope back and forth over the parking lot line as fast as you can
Set 6: Mountain Climbers & Dips 🏔️
- Mountain Climbers (Running in place in plank position) 🏔️
- Dips (Using bench or block) 💪
Announcements 📢
- No announcements today.
Moleskin 📖
No moleskin shared today.
BOM (Ball of Man) 🙏
We circled up, gave thanks, and prayed for strength, wisdom, and the ability to serve others well. Another solid morning in the gloom. 💪
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