So the genesis of this morning”s workout started a few weeks ago when a friend of mine posted online “Sway is the greatest Rolling Stones song of all time.” Giving it another listen it is a damn fine song but with a discography as long as theirs, it”s hard to name one. YHC sent his personal top 10 songs by Mick and the boys (it included Sway) but also such gems as Gimme Shelter, Can”t You Hear Me Knocking, Loving Cup, Shine a Light (you get the picture) to the group which prompted others to do the same. After more time than anyone would admit to there were some clear winners (oddly Satisfaction was left off due to oversaturation) and so what was left for YHC was how to incorporate these into a workout. There”s no good “do a merkin every time they say x” song and besides that just seemed like a lot of work to figure out for an entire 45 minutes.
Later that week thanks to Timber, I went to go see Dan Miller a beast of a human being who runs ultramarathons and at 47 years old is working towards living to 110. I think Timber sent the slides around to everyone but one of the key things that he cites as being important to ongoing health is HIIT for 20 minutes 3x a week. And what kind of HIIT does he do? Tabata. Claims that if you do Tabata like a tiger is chasing you it is the hardest 20 seconds of your life. The man does 14 burpees in 20 seconds 8x in a row so who am I to argue.
The solution…pair the greatest rock and roll band of all time with Tabata to keep the PAX warm on a damn chilly morning. Here”s how it went down.
6 PAX showed up for a Yanni-led ruck through what will be the urban sprawl that is Brier Chapel. An undetermined number of men also grabbed some pullups which apparently they later regretted. In the end, 13 hearty souls circled up to make each other stronger.
Warm Up
Lap around the parking lot
10 Good Mornings
10 Arm Circles each way
50 SSH
The Thang
Circle up for Tabata. 20 seconds exercise as hard as you can, then rest for 10 seconds. Do this 8 times. Rest 30 seconds and then do the next one. All the while Mick and Keith are coming at you.
Round 1 – Burpees
Round 2 – Stickmans (Prisoner squats to where elbows touch knees)
Round 3 – Carolina Dry Docks
Round 4 – Jump Lunges
Round 5 – Merkins
Head to the soccer field for running Tabata. Line up on goal line sprint down to the other side and back. When the last man gets back 10 count then go again. Do this 4x. Head to the benches in the middle of the field 25 dips x2. Back on the goal line for 4x 200-yard sprints again.
Mary
30 LBCs (Dean Wormer)
30 IW (Skynyrd)
COT