June 10th, 2019 By Bay City Roller

Warm up in church parking lot:
High knees, butt kickers, karaoke, goose steps
Circle up- Lower Lot
SSH x 20
Mountain Climbers x 20
Merkins x 15
Arm Circles
Air squats
Mosey to Picnic Shelter
The Thang:
Tabatas – 30 seconds cardio immediately followed by an exercise for 30 seconds. No breaks!
Nineteen (19) exercises total plus cardio equals 19 minutes of high intensity intervals
Seems easy……..guess what, it’s not!
2 sets
Set 1
Run in place (30 sec)
Squat w/side kick (30 sec)
Run in place (30 sec)
Barishnikoffs (30 sec)
Run in place (30 sec)
Alternating V-ups (30 sec)
Run in place (30 sec)
Brazillians (30 sec)
Run in place (30 sec)
LBC’s (30 sec)
Run in place (30 sec)
Pendulum hops (30 sec)
Run in place (30 sec)
Freddie Mercks-slow (30 sec)
Run in place (30 sec)
Merkin w/stump jumper (30 sec)
Run in place (30 sec)

Alternating leg hip press (30 sec)
Run in place (30 sec)
Side plank scissor lift-10 per leg (30 sec)
Run in place (30 sec)
V-ups (30 sec)
Run in place (30 sec)
Stump jumper (30 sec)
Run in place (30 sec)
Crunchy frog (30 sec)
Run in place (30 sec)
Burpees (30 sec)
Run in place (30 sec)
Jumping lunge (30 sec)
Run in place (30 sec)
J-Lo’s (30 sec)
Run in place (30 sec)
“Hear me” squats (30 sec)
Run in place (30 sec)
Star jumps (30 sec)
Run in place (30 sec)
Apollo Ohno’s (30 sec)

Recover 2 minutes
Repeato
Hangout in Picnic Shelter for Mary
Superman Stretch
Cobra into child’s pose into down dog
Deep breaths

Moleskin:
1. Eight of Concord’s most elite Pax gathered at ASEC on a humid, 70 degree morning to
endure the World’s Toughest Tabata. The rain held off but it was a good day to stay around
ASEC as a few Pax were nursing injuries, so low impact, full body exercise was just what the
doctor ordered. Constant chatter, corny jokes, and the opportunity to work out with our F3
brothers made for a good day!
2. This workout was a repeat of one done in February and is considered a “Classic” by the Q. A
lot of good chatter today to take the mind off the lack of rest in the tabata. Popeye’s version
of Barishnikoffs was comical and might be added later as a “new” exercise for physically
challenged individuals.
3. Thanks for allowing me to lead today. Always a pleasure.
Moleskin faithfully submitted by Total Package 06/08/19

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