YHC jumped at the chance to take over the Q-slot that was empty as of yesterday evening. But this didn't leave a lot of time for planning. So YHC fell back on his favorite back-pocket Qing plan: the Tabata.

For those not familiar, here is ChatGPT's (https://chat.openai.com/) explanation of the origins of the Tabata workout:

"The Tabata workout is a high-intensity interval training (HIIT) protocol that was developed in 1996 by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo, Japan. Dr. Tabata and his team were studying the effects of different training protocols on aerobic and anaerobic fitness. They developed a specific interval training protocol that involved 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of eight cycles. This 4-minute workout was designed to be performed at maximum effort, pushing the body to its limits."

2 PAX got their pull-ups in on the Duke Fitness trail before heading to the ME.

7 PAX gathered in the gloom, and started off with a standard Warm-up (SSH, WMH, Imperial Walker LBAC/Reverse, Harvester, Hillbilly).

First up on the agenda – non-Tabata Merkin Monday Special:
– Thunderstruck (Plank throughout the song, and doing a Merkin every time the PAX hear "Thunder." For those keeping score, that's 33 times in a 4:54 song)

PAX then pushed the pace on a Mosey up Whitford Drive, to the courtyard outside Cameron Indoor. YHC explained the Tabata set-up, and started the soundtrack for the day (Big Bootie Mix, Vol. 18, link below)

https://on.soundcloud.com/cqqho

Tabata Set 1:
– 20 secs Jump Squats
– 10 secs rest
– 20 secs Merkins
– 10 secs rest
– repeat for 4 cycles

Tabata Set 2:
– 20 secs Sumo Squats
– 10 secs rest
– 20 secs Carolina Dry Docks
– 10 secs rest
– repeat for 4 cycles

Recovery Mosey back down Bassett Drive, to the steps outside the Science Drive parking garage

Tabata Set 3:
– 20 secs Dips
– 10 secs rest
– 20 secs Derkins
– 10 secs rest
– repeat for 4 cycles

Walk across the street to the small plaza for one final round before Mary

Tabata Set 4:
– 20 secs Burpees
– 10 secs rest
– repeat for 8 cycles

Back to Startex for Mary:

Tabata Set 5:
– 20 secs LBCs
– 10 secs rest
– 20 secs Flutter Kick
– 10 secs rest
– repeat for 4 cycles

One final Merkin Monday item on the agenda:
– PAX held plank. Going in a circle, each PAX counted 5 Merkins that we all did together, followed by a 5 second "rest" in plank position.

No announcements or prayer requests today. YHC took us out. Aye!