With a steady rain in the forecast, YHC decided to design a workout that could be done mostly under the shelter of the Sport Courts pavilion. While the PAX was disappointed that Siri was too shy to call out each exercise, they soon realized that 45 seconds of anything sucks no matter who calls it out.
Warm Up
We’re all guilty of not doing enough stretching, so…
Toe Touch Stretch (30 sec each side, alternating sides)
Arm Swing Chest Stretch (keep legs moving, alternating hands)
WMH (IC x 10)
SSH (IC x 20)
Imperial Walker (IC x 10)
Mosey around the parking lot to the pavilion
Main Event
For each of the Tabata pyramids below, we did the exercises listed in timed intervals instead of repetitions. So, the structure for each exercise of this routine was as follows:
15 Seconds Exercise
15 Seconds Rest
30 Seconds Exercise
15 Seconds Rest
45 Seconds Exercise
15 Seconds Rest
30 Seconds Exercise
15 Seconds Rest
15 Seconds Exercise
15 Seconds Rest & Set up for next exercise
1st Tabata Pyramid
High Knees (15/30/45/30/15)
Toe Touch Crunches (15/30/45/30/15)
Burpees (15/30/45/30/15)
Mosey 1X around the parking lot to the pavilion
2nd Tabata Pyramid
Air Squats (15/30/45/30/15)
Standing Toe Touches (15/30/45/30/15)
Mountain Climbers (15/30/45/30/15)
Mosey 2X around the parking lot to the pavilion
3rd Tabata Pyramid
Dips (15/30/45/30/15)
Alternating Lunges (15/30/45/30/15)
Merkins (15/30/45/30/15)
Mary
LBCs (IC x 25)
WWIs (IC x 25)
Various Stretches
Announcements
Wolf Convergence this Saturday!
Gambler in April – details on Slack
Ruck PT coming to The Wall – look for details on Slack
BOM
This time of year, many of you may be making resolutions or goals for the year. One of my goals in 2019 is to Q more often, now that I’ve (mostly) recovered from an injury that set me back 6 months. At work, I’m encouraged to share “one word” with the team that embodies my focus for the year and use it as a hashtag. This year, my word is going to be “GSD” (Get Shit Done), and start each day with a list of my top 3 priorities rather than looking at my inbox right away and working on someone else’s priorities. If you need encouragement to achieve any goals, don’t be afraid to share your word or goals with someone.