Rubicon Runs Tabata

    When: 07/10/2018

    Where: The Rubicon

    The Pax: Nacho Libre, Saint 2.0, Devito, Miller Time, Locksmith, Wordsmith, Bo Knows, Ha-ha, Zima, Jackalope, Cookie, Lowes, Mayhem and xxxx (who did I miss?)

    QIC: Ha-ha



YHC experienced a workout he hated in Nashville. What better way to remember it that to have other people do it, too?

I work off the philosophy that if you have something that is difficult and you hate it, it must be good for you to do it more. So, it was with some reluctance that I brought it to The Rube. Maybe I’ll be sick in the morning.

But, alas, I was not sick and so I arrived in the nick of time running up to the gathered PAX, a quick “hello” and disclaimer and we ran off to the pool lot.

Warm-o-rama

After moving Lowes’ piano yesterday I wanted to make sure that my back was limbered up for the morning’s work:

  • SSH IC
  • Weed Pickers IC
  • Windmill IC

That is enough. Time to greet the girls. I pointed out to the PAX that the light bags were the black ones. That did not seem to help asĀ  some PAX were hoping to fins the FiA “boyfriends” with pink handles. But they were not to be found in the BUT (Big Ugly Truck).

The Thang

A Tabata workout consist of 20 seconds of intense work with 10 seconds of rest in between. 24 minutes of Tabata was carved out to keep the boys breathing hard. For our morning we would work 20 seconds with the bags at one end of the parking lot, rest 10 seconds, then sprint! to the other end of the lot 20 seconds, 10 seconds of rest, 20 seconds of body weight exercise, 10 seconds of rest and then 20 seconds sprint back. This continued for 24 minutes which seemed like much longer… or I black out and missed it.

Thanks to Locksmith’s 2.0 Wordsmith for reading my queue sheet. My eyes are too old to read that small a typeface in the gloom.

Queue Sheet
song 1 song 2 song 3 song 4 song 5 song 6
10
20 1 press 1 thrusters 1 press 1 kb swing 1 skull crush 1 press
10
20 2 run 2 run 2 run 2 run 2 run 2 run
10
20 3 merkins 3 flutter 3 merkins 3 LBC 3 merkins 3 box cutter
10
20 4 run 4 run 4 run 4 run 4 run 4 run
10
20 5 curl 5 Left chop 5 curl 5 rt chop 5 KB swing 5 skull crusher
10
20 6 run 6 run 6 run 6 run 6 run 6 run
10
20 7 squats 7 SSH 7 squats 7 plank 7 squats 7 jump squats
10
20 8 run 8 run 8 run 8 run 8 run 8 run

After returning the girls to the truck we mosied to the grits pavilion:

  • 20x Step ups
  • 20x Dips
  • 15x Derkins
  • 10x Step ups
  • 15x Dips
  • 15x Derkins

Mosy back to the flag for Mary:

  • LBC
  • T-bomb
  • Freddy Mercury
  • Flutters

Good work by all this morning on a challenging routine. Don’t blame me. Blame those crazy dudes in Nashville…

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