First and foremost, YHC wants to welcome FNG Iron Socks to the F3 Nation. We’re thrilled you came out and don’t hesitate to ask for anything you need. On to the backblast…..
Since Honey Badger “doesn’t give a f#$k” as Happy Gilmore loves to remind everyone YHC set out to provide some fun the 13 PAX at Honey Badger would actually care about and maybe, just maybe, even quiet Happy G down. For those curious minds, tabata training was discovered by Japanese scientist Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. The workout concept is intended to provide high intensity interval training (HIIT) that is efficient and can be done in 20 minutes or less. There are may variations of tabata workouts with the most common being 4-5 cycles of 8 sets of 20 seconds of exercise followed by 10 seconds of rest for a total for 4 minutes. 4-5 cycles provides a 16-20 minutes of HIIT training where if performed with the right intensity should leave you sucking wind and feeling worked. A good quote on tabatas, “If you think 20 seconds goes by fast….you have never done a tabata.”
Here’s how our Friday work played out…..
Warm up in typical fashion
5 Cycles of Tabata – 20 minutes total (each cycle would consist of 8 sets with 2 alternating exercises using times of 20 seconds on and 10 seconds rest)
Cycle 1 – mountain climber and merkins
Cycle 2 – dips and tuck jumps
Cycle 3 – squats and urkins
Cycle 4 – wall jumps and plank jacks
Cycle 5 – high plank and low plank
The PAX crushed this with an impressive effort. Since YHC noticed gas left in the tank we head over to the Chapel Hill Street parking deck for more work. The menu had one choice and it was 4 rounds of: sprint up 5 levels of the parking deck, 25 burpees OYO at the top, run back down the stairs, rinse and repeat. Clock got us after 2 rounds but we’ll make up for the missing 2 rounds next time. Solid push by all led by Coxswain. Any one ever tried chasing that guy??
Mary – LBC X 30, 6 inch leg hold x 1 minute, flutter kicks x 30
COT – PAX had fun naming Iron Socks after dodging grandma Peggy for a name and Knope was sure to remind the PAX of The Bull coming 10/26/19. YHC closed it out. This AO is one YHC’s favorites and options truly are unlimited. Thanks for the opportunity to lead.
PS – YHC was never able to quiet Happy G down.
SYITG