April 12th, 2016 By Bay City Roller

7 PAX braved the rain and entered the gloom for an early morning beatdown.

Warm up:
Mosey through upper parking lot with butt kickers, high knees, and karaoke on the way to the rock pile. Each PAX grabs a small/medium rock and mosey on to picnic shelter.

The THANG:
12 exercise tabata consisting of:

1. Merkins 1 min with 10 second rest
2. LBC’s 1 min with 10 second rest
3. Alternating Leg Step Ups (picnic tables) 1 min with 10 second rest
4. Dips (Picnic tables) 1 min with 10 second rest
5. Air squats 1 min with 10 second rest
6. Downward Plank 3 minutes with 10 second rest
7. Curls with rock 1 min with 10 second rest
8. Burpees 1 min with 10 second rest
9. Skull Crushers with rock 1 min with 10 second rest
10. KGB’s 1 min with 10 second rest
11. Mountain Climbers 1 min with 10 second rest
12. Skiers 1 min with 10 second rest.

1:30 rest between sets

Repeato

Mosey to rock pile, return rocks, mosey to Mary

Mary:
Downward Dog Stretch 1 min (Broga guys please correct my terminology)
Superman 1 min

Moleskin:
1. Been a while since we did a Tabata. I enjoyed getting to resurrect it.
2. Frostbite seemed to have recovered from a nasty fall that injured his shoulder on Saturday. Good to see him back.
3. Thanks for the opportunity to lead.

Until next time

Trick Daddy

Concord

---