Wrangler’s Tabata Style Workout

Wrangler’s Tabata Style Workout
 When: 05/03/18
 QIC: Wrangler
 The PAX: Hammerhead, Sparky, Waldorf, Quatro, Mel, Capt. D, FroYo, Vault, McFly, Guiness, Sprocket, Three Rivers, Flying Tomato, Mad Bum, Wrangler

15 Faithful PAX showed up to for a #beatdown at Stronghold, and hopefully came away a little bit better than before.
The Thang:
Warm-up lap around the block and then straight to the basketball courts for COP.
COP: Good Mornings x 10, Windmills x 10, Arm circles x 10. Flapjack x 10, Merkins x 25, 4 Count American Hammers, LBC’s x20 (all in cadence).
We then hit the streets to complete an Indian Run to the Train Station Pavilion for the following:
Mucho Chesto (50 count merkin variety)
Plank Tabata Style (1 minute exercise and 10 seconds rest…a real crowd pleaser)
Round 1: Regular Plank
Round 2: Elbow Plank
Round 3: Right Arm High plank
Round 4: Left Arm High Plank
Round 5: Mountain Climbers
We then went over to the wall for some people’s chair (with Cusack, and Sun gods variations), and then completed B.T.T.W.

We moseyed back to the field at the Downtown S.P Park for some work with our favorite agility ladders.
We split into two groups and started on opposite sides of the field.
Group 1 started at station 1 and completed traveling merkins and then bear crawl to the end of the field
Group 2 started at station 2 and completed traveling merkins and then crab walked to the end of the field.
Both groups completed one circuit of the exercises (both station 1 and 2), and then planked till everyone was done.
We then proceeded to mosey over the playground, and completed 15 Burpees, and AMARAP Pullups.
Once everyone was finished, we proceeded back to the basketball courts to complete some Mary. Mary consisted of Long Slow Flutter Kicks, LBC’S x 34 IC and Side Straddle Hops (for Waldorf) x 25, and finally finished our workout with a closing exercise of Superman.
Moleskin: Really appreciate everyone showing up, and a lot of great work put in by everyone. Prayers for Kaffee’s wife, and their family during this time, praise for Hammerhead, and his fine work helping the elderly lady and her pet get out safely from her townhome fire yesterday afternoon. Great Job Hammerhead. Remember to sign up or donate if able to for 100 Moore Men Event on 6-5-18, talk to Flying Tomato or Capt D, or Striker for Info. Also the Main Event is coming up on 5-17-18. Big weigh in between Capt D and Mad Bum. Both of you guys are doing so great, keep up the good work. See y’all next time in the gloom, and May the force (fourth) be with you.