Tabata full body beat down

AO: The Wood

When: 04/28/2021


Number of Pax: 12

Pax Names: 1040EZ, Binford, Cyclone, Dilly Dilly, Foundation, Gopher, Johnny 5, Pi 3.14, Short Sale, SoccerMom, Tee Ball, Wreck-It Ralph,

Number of FNGS: 0

FNG Names:

QIC: Hanger

The BackBlast:

Arrived at 4:45 to begin setting up Tabata stations the weather was 70° a bit rainy but a great morning. Tested the Tabata app with music the night before in the backyard it worked great. That being said during workout hard to hear countdown with music playing.

Good morning

5 core Principles of F3

Disclosure not a professional modify as needed


Imperial Walkers 12

Tappy Taps 12

Arm Circles 10 each way

Mosey around lot then OYO stretch

The Thang

Tabata stations set up consisting of 12 stations each station would have two exercises each 1 minute on 20 second rest
after completing the two exercises per station pax moved onto the next station. After three stations have been completed the group had 1:30 to do 50 SSH.  After completing SSH the sequence will just repeat thru all 12 stations. The stations consisted of the following.

jump rope / Bobby Hurley‘s

Chess press/Blockees

curls/high pulls

hand release Merkin/shoulder taps


dips/Wall sits

monkey humpers/American hammers

bent over rows/skull crushers

Big boy sit ups/Grady corns

Air squats/Mountain climbers

overhead press/kettle bell swings

Carolina drydocks/step ups


scissor kicks 20

Heel touches 20

flutter kicks 20

Announcements read by SiteQ

CoT- Need to Change

realize you may be the one that needs to change referring to workers and family.  Stop micro managing workers , let them do what you hired them to do. This in turn will provide trust and confidence that will empower them to grow and develop.  The same goes for your kids let them make mistakes and experience adversity stop doing everything for them let them figure it out. This allows you to reflect on  the bigger picture and provide leader ship and support to your workers and your family.

Prayer went out to Jon Rob and Kristen Howard