October 23rd, 2021 By Bay City Roller

Modified version of World’s Toughest Tabata. A Real Gasser!

Warm up in church parking lot:
High knees, butt kickers, karaoke, goose steps
Circle up- Lower Lot
IST’s
Loose change
Hamstring stretch
Mosey to Picnic Shelter
The Thang:
Tabatas – 30 seconds cardio (SSH) immediately followed by an exercise for 30 seconds. No
breaks!
Seventeen (17) exercises total plus cardio equals 17 minutes of high intensity intervals
Seems easy……..guess what, it’s not!
2 sets
Set 1
SSH (30 sec)
Squat w/side kick (30 sec)
SSH (30 sec)
Barishnikoffs (30 sec)
SSH (30 sec)
Brazillians (30 sec)
SSH (30 sec)
LBC’s (30 sec)
SSH (30 sec)
Pendulum hops (30 sec)
SSH (30 sec)
Freddie Mercks-slow (30 sec)
SSH (30 sec)
Merkin w/stump jumper (30 sec)
SSH (30 sec)

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

Recover 1 minute
Repeato
Hangout in Picnic Shelter for Mary
Superman Stretch into Ironman
Upward dog /Cobra into child’s pose into down dog
Deep Breaths
Moleskin:
1. Ten of Concord’s most elite Pax gathered at ASEC on a cool, 52 degree morning to test a
modified version of the World’s Toughest Tabata. It was a good day to stay around ASEC as
this was the old man’s first Q in 3 months, so low impact, full body exercise was just what
the doctor ordered. Great to see Hipbone back in the saddle after three months of health
issues. Prayers were said for many of our other ailing Pax as well. Please know we care
about you and help is always a phone call or text away.
2. A lot of good chatter today to take the mind off the lack of rest in the tabata and good
conversation at GWC coffeteria as usual. We’re blessed to have such great F3 friends and
know we have our backs! Be a blessing to others always.
3. Thanks for allowing me to lead today. Couldn’t think of a better way to start the day!
Moleskin faithfully submitted by Total Package 10/21/21

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