10/23/2021 - Dark Tower - F324 – 6pm Beat Down – Tabata on a String
AO: Dark Tower
When: 10/23/2021
PAX:
Number of Pax: 11
Pax Names: Aladdin, Baby Hands, Chazz, Daisy, Glass Joe, Nacho Libre, Riunite, Sam Walton, Sweeney Todd, Wine in a Box,
DR Names: Bedtime (Nacho's 2.0) also in attendance
Number of FNGS: 0
FNG Names:
QIC: Daisy
Introduction
See all the announcements in slack
Warm-O-Rama
Just came off yoga so everyone was well stretched
Motivators from 7
Tappy Taps – 10
Calf stretch
Arm circles
The Thang
Tabata on a String
6 total Tabatas, start and end at the AO with Tabatas 1 & 2, venture out around the AO for Tabata’s 2-5. Coupons stayed at the AO
Each Tabata = 4 rounds, each round is 2 exercises for 30s each, 10s transition between exercises.
Tabata 1 – Coupon Curls/Coupon Lunges
Run to bridge 1
Tabata 2 – Big Boys/Plank Jacks
Run to bridge 2
Tabata 3 – Pullups/Mountain Climbers
Run to the Hill
Tabata 4 – Merkins/Air Squats
Run to bridge 1
Tabata 5 – Burpees/American Hammers
Run back to AO
Tabata 6 – Overhead Press/Rocky Balboas
Due to time we skipped Tabata 5 and head back to the AO for Tabata 6.
Recover
Circle of Trust
below are a few quotes I’ve come across in the last several weeks. I want to share them with you and ask that you think about them this weekend. No discussion during the COT.
What you tolerate will dominate you
Don’t let dumb become enticing
When you give up a little freedom for security, soon you have neither
Naked Man Moleskin
Disco music and Saturday Night Fever were had to kick off the start of the evening workouts. Baby Hands, Nacho Libre, and Aladdin showed there stuff while incorporating Air Squats.