YHC was ready to start the week with a Tabata workout at DaVille and 2 more joined then an out of town F3 brother(form Greensboro) posted this morning.
COP
We started with 20 SSH, 10 DQ, 10 Helicopters, 20 LBC’s, 10 Alabama Prom Dates and 10 Reverse Scorpions.
THANG
So we set up for the tabata work out with 9 cycles of 4 minute sets. Each 4 minute set was 8 reps of 20 seconds exercise with 10 second rest. Below was the exercise for each set.
Set 1 – Hand release merkin 10 reps then plank for remaining time in 20 seconds, Set 2 – Alternating lunges, Set 3 – LBC’s, Set 4 – Carolina dry docks 10 reps then plank for remaining time in 20 seconds, Set 5 – Reverse lunges, Set 6 – Freddie Mercuries, Set 7 – Squats, Set 8 – Flutter kicks and Set 9 plank.
COT
Mosey back to flag, numberama, Namerama, YHC rook us out in prayer.
It was great to see Hotel California post again, and nice to meet Red Dragon from Greensboro.
Have a great week gents….Cheers, CB!
