Always 70 and Sunny
Always 70 and Sunny

Tabata Diamond


YHC showed up this morning with a deck of cards, Tabata App and here is what went down:


We mosey to the blacktop basketball courts circle up for 20 SSH, 10 DQ, 15 arm circles 10 small 5 big reverso, 10 Russian Soldiers, 35 LBC’s, 10 reverse scorpions, 10 scorpions we are ready to roll.


We pull out the deck of cards and YHC pull up the Tabata app and we do the following 4 minute Tabatas (8 reps of 20 sec work 10 sec rest).

High Knee, then Plank Jack, Then Standing Lunge, then Squat Thrust, then Shoulder Tap.

We mosey to Track for Diamonds work out, 7 reps at each corner of Merkins, followed by 14 reps at each corner of Squats followed by 21 reps of 2ct flutter kicks at each corner…we had to mosey to flag for Mary.


We circled up for 10 reps each of merkins, v ups, 2ct American Hammers, lunges and Smurf jacks.

Namerama, Numberama, Yardsale took us out!

Great work out this morning gents…always a pleasure to lead.


About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

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