I Love the 80’s Sharks & Minnows/Tabata

AO: The Colosseum

When: 04/30/2021


Number of Pax: 13

Pax Names: Better Call Saul, Binford, Bunker, Cyclone, Hanger, Happy Camper, Jellystone, Lazy boy, Second City, Sparkler, StormChaser,

Number of FNGS: 0

FNG Names:

QIC: Trojan

The BackBlast:


  • SSH
  • Tappy Taps
  • Imperial Walkers
  • Arm Circles Forwards/Backwards
  • OYO Stretch

Thang 1: Sharks & Minnows

2 PAX were chosen to be the sharks.  4 cones outlined a 40×15 yard area.  The minnows had to get to the other side without being tagged by the sharks.  The sharks had to do as many merkins as how many minnows they did not catch each round.  We did this for 3 rounds to get the heart rate going!

Thang 2: 80’s Themed Tabata Burner

All PAX circled up for a Tabata burner exercise.  It was in intervals of 80 second exercise/15 second rest.  The workouts went in order of upper body, core, lower body (rinse and repeat).

The list of exercises:

  • Merkins
  • LBC’s
  • Squats
  • Carolina Dry Docks
  • Heel Taps
  • Imperial Walkers
  • Cherry Pickers
  • Scissor Kicks
  • High Knees
  • Chest Press (Coupon)
  • Freddie Mercury’s
  • Side Lunges
  • Skull Crushers (Coupon)
  • Hip Thrusters/Pickle Pushers
  • Hold Squat
  • Curls (Coupon)
  • 6 inches hold
  • Right Side Leg Lifts
  • Grady Corns
  • LBC’s
  • Left Side Leg Lifts


  • 20 American Hammers
  • Hold Plank til 6:00


I began my COT by explaining that I work at an alternate school and that I like to keep things light-hearted and carefree.  I try not to take my self too serious and have a good time.  I incorporate this into my everyday life; being able to find the fun in everything.  I used a quote from the movie Van Wilder, “Don’t take life too serious, or you’ll never get out alive”.

The 2nd part of my COT was explaining that last night was the 1st night in 6 months that I was not home to help tuck my boys in for bed.  I was at a friend’s house watching the NFL Draft and the wife called me because one of my sons (Gryffin) was hysterical.  Gryffin got on the phone and was saying he missed me and he was sad.  It broke my heart and got me thinking about a lot.  My wife and I tried for 5 years to have kids and we were finally able to get pregnant.  Fast forward 3 years and feeling the undying love from your child in a moment like this helps put EVERYTHING into perspective.  Then I began thinking about ‘what if something happened to me’.  I realize that I have come a long way when it comes to my health (eating less, eating healthier, exercising), but I need to bring it up to the next level.  Hearing how much my son missed me because I was not there for 1 night to tuck him in made me realize that my health needs to become a top priority all-day every-day so my sons will hopefully not have to know what it is like growing up without a father.  I apologize for the dark and somber message; I just wanted to share this with you all to help me keep myself accountable…especially when it comes to F3.