Tabata 10 at Punisher

YHC was excited for a true sunny and 70 evening at Punisher and 73 degrees with minimal humidity, it was perfect for the Tabata 10! Here is what went down:

COP

We had a quick warm up of 20 SSH, 10 DQ, 10 Russian Soldiers…time to roll as we have 40 minutes of 4 minute Tabata sessions with minimum rest between.

The THANG

The Tabata is a 4 minute work session of 8 reps of 30 seconds (20 seconds of a AMRAP workout followed by 10 seconds of rest). We did the following 10 Exercises:

1. Merkins – 10 reps then plank for remaining 20 seconds. 8 reps Total 80 Merkins
2. Squats – AMRAP 20 seconds then rest for 10 seconds 8 reps
3. BTW – Stood on hands for 20 seconds followed by 10 second rest 8 reps.
4. Ball Dippers – AMRAP 20 seconds then rest for 10 seconds 8 reps.
5. LBC – AMRAP 20 seconds then rest for 10 seconds 8 reps (we matched our starting AMRAP count for the first 2 reps for the last 3 reps)
6. Donkey Kicks – AMRAP 20 Seconds then rest for 10 Seconds, 8 reps
7. Lunge – AMRAP 20 Seconds then rest for 10 Seconds, 8 reps
8. Plank Jacks – AMRAP 20 seconds then rest for 10 seconds, 8 reps
9. Flutter Kicks – AMRAP 20 seconds then rest for 10 seconds, 8 reps
10. Overhead Claps – AMRAP 20 seconds then rest for 10 seconds, 8 reps

That was a wrap for the work out and we discussed the current rioting in Richmond, EF Hutton’s dad is undergoing surgery tomorrow (June 2) and how our kids are growing up fast with some quality family time from the COVID-19 shelter in place mandate from the State of VA.

YHC took the group out in Prayer.

Great to see Chum Bucket and EF Hutton as it has been awhile for YHC. Always an honor to lead and hope to see you in the gloom…Cheers, CB