In the balmy gloom, 10 other brave PAX congregated in The Gloom waiting on the arrival of the Q.  With 30 seconds to spare, Chicken Wing gave a quick workout preview and set up for The Beatdown.

The Thang:

Mosey to lacrosse practice field.  Warm-up:

SSH x 30

IW x 24

Windmill x 25

We proceeded to the main course of 7 stations of Tabata.  Each exercise OYO of 8 reps for 20s on, 10s rest with a precision timepiece ensuring the PAX the full workout.  As each exercise progress from 1 to 8 reps, Q offered encouragement.  Calling out such phrases as, “Halfway done”, “Last two”, and “Last one, Make It Count!”  One phrase was met with a little resistance, “3 down, 5 more to go!”  Note to self, that was too early in the rotation, need to call out encouragement after 4 reps!

Merkins

Jump Squats

Carolina Dry Docks

Mountain Climbers

Speed Skaters

Mac Tar Jai

Abs (LBC, Freddie Mercury, Mercury Freddie, Hello Dollies, Rosalitas, Russian Twists)

Cool down – Mosey to endline of the field.

8 x 120 yard sprints at 100% with bombjacks until Q called for another sprint.  Needless to say, there were some 10 counts mixed in.

Mosey to COT.