Samson

Tabata Thursday

Warmup:

Walk to a dry area with kb

SSH 20

Windmills 10

Long snapper 10

Arm circles

Thag:

4 rounds of Tabata

25 seconds workout

10 seconds rest

4 exercises per set equals 1 round approximately 9 1/2 minutes

Round 1

KB swings

one arm KB snatch (clean) switch arm at whistle

Upright row with KB

Sit up to KB press

Repeat 3x

Run about 100 yards and back to the KB

Round 2

Burpees

Skoal claps

KB shoulder press

Pretzel crunch switch at halfway

Repeat 3x

Run about 50 yards and back to the KB

Round 3

KB skull crushers

KB lawn mower pulls switch arms at whistle

Mericans or hand release mericans

Low flutter with KB press

Repeat 3x

Running late so no run

Round 4

KB squat to press

KB curls

Carolina Dry docks

V up with KB

Repeat 3x (only got through two sets)

We ran out of time and only made it to the 2nd run of curls.

Recover recover

Moleskin:

The weather was warm and soupy. Definitely not your typical January weather.  62 degrees.  Last week it was 12 degrees in the morning.  Toby dressed for 30 degrees this morning.

It was great to be back running a Q.  This was the first Q at Samson and my 1st Q in over a year.  Because of the threat of rain, I decided to bring back a previous workout- Tabata.

It always seems easy at the beginning but you barely get a break. There are lots of reps working the full body.  There was a little chatter early on especially wanting a dry spot to work out in. Bunyan said we had gone soft and should be standing in mud puddles.

Good work by everyone and Sam (black lab) lobbed the attention and annoying everyone.

I will running this back at another Q in the near future.  Hopefully I will have the music and timer working more smoothly.

Flo