AO: The Grove
When: 07/17/2023
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Meta
Introduction
First time leading a tabata workout, come out and experiment with me!
Warm-O-Rama
Mosey
Motivators to 6
Imperial Walkers IC to 10
Arm Circles FWD/RVS IC 10/10
Tappy Taps IC to 10
Air Squats to 10
Calf Stretch 10 each leg
Blockies to 10
The Thang
45 seconds exercise 15 seconds rest
1st set of exercises – 3 sets
Upright Rows
Grady Corns
Lion king
Merkins
2nd set of exercises – 2 sets
OH Press
Derkins/Seal Claps
Arm extensions
High/Low Plank
3rd set of exercises – 1 set
Crab toe touches
Carolina dry docks
We’re not worthy
Shoulder taps
Mary
Freddy Mercury IC 20
Pickle Pushers to 20
Leg Raises to 20
LBC to 20
Big Boys to 20
Circle of Trust
Get on the Q sheet!
Last week I Q’d back to back, and going into the weekend, again I saw so many open slots and decided to pick up today’s Q. My biggest obstacle is putting together a CoT, it’s the one thing that keeps me up at night. But you need to get out of your comfort zone and try something new, like today, I had never led a Tabata style beat down, of course it was a little rocky but that should discourage you from leading a workout. There are different workouts you can follow on the F3 Nation Exicon or you can reach out to me or any other PAX on ideas.
Naked Man Moleskin
So after testing the timer on the tabata app about 100 times over the last 2 days I thought I had it down but of course as soon as I paused it to explain the exercises the rest period stopped working. I had it planned and scheduled so that we would use 5 minutes of WoR, 36 minutes of exercises and 4 minutes of Mary but because of the timer mishap we had to cut sets out as I kept running over on the rest period as I fumbled around with my phone.
The MEN pushed through the mishap and still got their money’s worth.