A weighty Tabata at Chop Shop

YHC welcomed 6 other pax to a gloomy Tuesday setting at Chop Shop.  All regulars, including semi-regular Pyro, so disclaimers were quickly made and the warmup commenced.

WARMUP

SSH IC

Goofballs IC

Reachers IC

Willie Mays Hayes OYO

Don Quixotes IC

Michael Phelps IC

Chinooks IC

Run to Street light and back (200m)

THE THANG

Tabata, 45 sec ON, 15 sec OFF, with cardio or movement after every 5 or so exercises, as follows:

Curls, Flutters w/ coupon, weighted squats, American Hammers, merkins, then run to street light (200m).

Thrusters, BBSU’s, Cindy swings, Hello Dollys, merkins, then 20 weighted walking lunges.

Bench press, gas pumpers, Burpees, leg raises, Carolina dry docks, then run to street light (200m).

Deadlifts, deadlift hold for 1 minute, BBSU’s, single arm row (L & R), derkins, then 50 weighted walking lunges.

After the Tabata above, we improvised with the following sets:

29 thrusters

Run to fence & back (100+m)

20 merkins

35 SSH’s

25 bench press with Cindy/Sandy

COT

Count-o-Rama, Name-o-Rama, announcements, prayers.  Convergence upcoming, prayers for Farah’s knee MRI and my M’s (Lisa) biopsy today, looking for favorable outcomes for both.  Prayers for traveling Pax and all those on the move.

QIC is extremely happy to have found F3 and these men, and to Q on his 2-year F3 Man-iversary.  It’s an honor to be in the presence of these men.  Grateful!!