The scene was set for a Q-swap Friday between The Falcon and Honey Badger, with OPEC venturing North, and Coxswain making his way to CE Jordan High School. Unfortunately, Coxwain began feeling under the weather on Thursday afternoon and into the evening. He wisely chose not to post, given our ongoing Pandemic. YHC was ready to answer the call to take over the Q. But what to plan on short notice? Tabata to the rescue!

According to Wikipedia, what we call Tabata is “based on a 1996 study^[10] by Ritsumeikan University Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters. The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).

This also makes for an easy way to keep PAX socially distanced by allowing every to simply stand in their own space and exercise. Here’s how it went down:

Warm-up

• SSH x 20
• WMH x 10
• SSH x 20
• Imperial Walker x 10
• SSH x 20
• LBAC/Reverse x 10 each
• SSH x 20
• (get it? kinda like a Tabata warm-up!)

Thang

PAX kept large social distance in a well-spread circle, and performed the following Tabata sets:

• Alternate Merkins/Jump Squats – 20 seconds exercise, 10 seconds rest. 4 sets of each, for 4 minutes total
• Alternate Carolina Dry Dock/Sumo Squats – 20 seconds exercise, 10 seconds rest. 4 sets of each, for 4 minutes total

Mosey down Garrett, past the traffic circle, and into the parking lots. PAX splint to 2 groups of 10 and 11, and spread out along the curb. Everyone had plenty of space to have their own “lane.”

• Tabata set, pure cardio: Sprint shuttle run back and forth in the parking lot. 20 seconds on, 10 seconds rest, 8 rounds.

Legs were tired! Time for arm work. Mosey to the guard rail and spread out allllll they way down.

• Alternate Dips/Derkins – 20 seconds exercise, 10 seconds rest. 4 sets of each, for 4 minutes total

Now the arms were tired! Back to legs! PAX moseyed up to traffic circle, and split into two groups again.

• Group 1 (the timer) – backward run from traffic circle up to Garret Rd, mosey back down
• Group 2 – AMRAP walking lunges around the traffic circle until Group 1 returns
• Flapjack and Repeato
• Each group got 3 rounds of each exercise in

Mosey back to Startex for

Mary

• Flutter Kick x50

Cousin Vinny then took the lead, stumping for PAX to pledge to contribute money to Holiday 2020 Hometown Hope. Cousin Vinny starting doing Burpees, and wouldn’t stop until we had gotten $500 worth of Pledges from the PAX. Several others joined in the burpee-fest as well. We did get our pledges, though at the time of this writing, The Falcon channel still stands at $450 total raised. So if you pledged, just a gentle reminder!

We had an FNG to name. Where’s Rachael brought him out, and he informed the PAX that he was from Ohio, had lived a variety of places, and works as a therapist in a Nursing Home. He was bestowed with the name Thimble. Why? PAX thought of Ben Stiller’s character from Happy Gilmore who ran a quilting sweatshop in Happy’s grandmother’s nursing home. PAX figured that that nice old lady may not have said “my finger’s hurt!” if she had had access to a Thimble. As always, no one said it really had to make sense.  https://youtu.be/3dluAhOU1cA?t=63

YHC took us out.

SYITG!