3 braved the early morning chill for a run heavy tabatta
PAX:. Brother-at-law, DeepDish, TheJeweler
Conditions: Cool at 35 deg. No wind, partly cloudy.
Warm-up: We kicked things off with a 1.25 mile run through the hood to the field at Christ the King to stretch things out:
10 x Good Mornings
10 x SSH
10 x Air Press
10 x BACs
10 x Reverse BACs
10 x Willie Mays
10 x Alternating Tasmanian Toe Touches (Note: DeepDish seems to think that “Russian” Toe Touches is over used so I recommend we look south of the Equator for inspiration)
Main Event Part 1: We stick around at the field and get going with the following: Sprint across the field, 25 Merkins, Sprint back and 25 leg raises while holding the fence (we’re going to count down by 5s). When you’re finished with round 1, keep going and sprint back to the other side for 20 Dips – 20 Leg Raises (we switched to dips because more Merkins await the PAX), 15 Dips – 15 Leg Raises, 10 Dips – 10 Leg Raises, 5 Dips – 5 Leg Raises.
Half-Mile-ish run back to the Stonewall parking lot entrance (we stopped at the beginning of the wall on the road) for a little music themed tabatta.
Main Event Part 2 TABATTA: On the playlist: Rocky, Uptown Funk, Kanye, AC/DC, MGMT, and Dr. Dre. Each round is one song, which is exactly 4 minutes, and looks like this:
20 sec Sprint, 10 sec rest (each sprint is as far as you can go or ~100m +/- 10m)
20 sec SSH, 10 sec rest (each exercise is as many as you can do in the allotted time ~20 on average)
20 sec Sprint, 10 sec rest
20 sec Merkins, 10 sec rest
20 sec Sprint, 10 sec rest
20 sec LBCs, 10 sec rest
20 sec Sprint, 10 sec rest
20 sec lunges, 10 sec rest
We did a total of 6 rounds for 24 minutes ~2400m of sprints or 1.5 miles! For future reference, there are 6 more songs on the playlist!
Mary: With everyone a bit gassed, we cooled off with a 3min jog around the park back to the parking lot just in time for 2 mins of Mary abs:
25 Flutter Kicks
10 American hammers
5 WW1s (Slow 4 count up – Slow 4 count down)
Time! On the day 4.4 Miles!
No new prayer request but a few praises on the year: Deep Dish is still going strong and had a great year and is excited for 2019. Brother-At-Law was blessed with a baby girl this past year – definitely plenty to look forward to in 2019!
Announcements: Don’t forget New Year’s convergence at the Hill (FRA). I believe the kick-off time is 0700.
Pleasure to lead men and be lead. Let’s continue to sharpen each other in the coming year.