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Tabata Tuesday!

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September 19th, 2023 By Uncle Floyd

Tabata Tuesday: 11 manly men beat back their bedsheets and motored to The Ridge to complete an arduous Tabata workout challenge (good for what ails ya) in the early gloom while others remained fast asleep—muscles were left twitching.

Date: 09/19/23
AO: Harrisburg
PAX: @Gold Rush, @Constitution, @TarTar, @SS Minnow, @CPAP, @Othello, @Bucky, @MadDog, @LugNut, @Red Tape, @Uncle Floyd
Q: @Uncle Floyd

Here’s what we did…

Tabata

  • Workout as hard as possible for 30 seconds
  • Rest for 10 seconds
  • Complete eight sets (5.5 minutes each) and rest (or plank up) in between for one minute

Tabata Tuesday: Tabata training is a type of high-intensity interval training (HIIT) that features exercises that last for four minutes each, invented by a Japanese scientist (Dr. Tabata). You’ll go as hard as you can for 30 seconds, then rest for 10 seconds before beginning the next set. One of the biggest benefits of Tabata is that it can help you burn fat like crazy. It can help you lose weight while protecting your muscle tissue and increasing your endurance. When performing a Tabata workout, your heartbeat skyrockets and, with it, your metabolism.

Warm-up:

2/3 lap mosey, Side Straddle Hops, Imperial Storm Trooper, Hillbillies, M. Phelps, Toe Touch (YHC count)

Workout:

2 Extended Tabata Sets, set of 8 exercises (30sec work/10sec rest), perform each set twice.

1st Set:

  1. Jumping Lunges (full range of motion, stable midline, hands aligned with shoulders)
  2. Burpees
  3. Merkins
  4. Pop Squat
  5. Power Skips
  6. Dips (knees bent)
  7. SSH
  8. Overhead Air Presses

2nd Set:

  1. High Knees or (extra credit) Jumping Lunges again
  2. Mountain Climbers
  3. Merkins
  4. Monkey Humpers (half squat, grab inside of ankles)
  5. Quick feet squat (football drill, elbows up)
  6. Dips (knees bent)
  7. Star Jumps (touch toes, explode up into a star)
  8. Arm Circles

5th set: Pax in a circle, cocaine bear crawl around the circle.

6MOM:

(45sec work/15sec rest)

  1. Superman
  2. J-Los
  3. Pretzel Crunch
  4. Flutter Kick (hands v butt, feet xtd) (10 reps)
  5. Freddy Mercury
  6. Little Baby Crunches
  7. American Hammers
  8. Crunchy Frogs

COT:

Continued prayer for Magic Mike (Constitution’s son), who broke his arm, and speedy recovery to @Mad dog’s friend who is recovering from a car accident. Some PAX are getting results from the Eating Challenge, including @RedTape- let’s keep the heat on those calorie-crunching habits!

“It’s the rough side of the mountain that’s the easiest to climb. The smooth side doesn’t have anything for you to hang on to.”
—ARETHA FRANKLIN, QUEEN OF SOUL

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