Tabata Tuesday

AO: The Colosseum

When: 02/23/2021


Number of Pax: 7

Pax Names: Cyclone, Dr. Fauci, Happy Camper, Heifer, Nickelback, Ron Swanson,

Number of FNGS: 0

FNG Names:

QIC: Pawn Star

The BackBlast:


I am not an expert
I am not aware of any injuries you have or will get so modify as needed/when needed

Any FNG’s?

Welcome! Here we leave no man left behind and just as important, we leave no man where we found them

5 Principles – Let’s hear them

1 ) Are free of charge.
2) Are open to all men.
3) Are held outdoors, rain or shine, heat or cold.
4) Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
5) End with a Circle of Trust.

Does EVERYONE know why we are here?

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Warm a Rama 5:15 AM

  1. 30 SSH
  2. Mosey loop
  3. 10 x Good Mornings 
  4. 10 x arm circle forward
  5. 10 x arm circle backward
  6. 10 x Tappy Taps
  7. 10 Imperial Walkers
  8. Mosey loop
  9. Calf and OYO stretching

Thang 1: Tabata Cardio Style

1 min active movement
Mosey to other side of lot (short length)
30 seconds recovery

Active Movements

  1. Upper Body – Grady Corns
  2. Cardio – SSH
  3. Lower Body – Air Squats
  4. Core – LBC
  5. Upper Body – Alternating Shoulder Taps
  6. Cardio – Apolo Ohno
  7. Lower Body – Bobby Hurleys
  8. Core – Big Boys
  9. Upper Body – Plank
  10. Cardio – High Knee
  11. Lower Body – No Surrenders 
  12. Core – Imperial Walkers
  13. Upper Body – Plank Jacks
  14. Cardio – Uppercuts/Jabs
  15. Lower Body – Hold Squat
  16. Core – Hold legs 6 inches off ground
  17.  Pick your favorite for 1 more minute of pain

Mary 5:54 am

10 Big Boys
15 Flutter Kicks
20 Heel Taps
25 LBC
20 Swimmers
15 Freddie Mercurys
10 Scissor Kicks

Count A Rama
FNG Naming
Name a Rama


Today’s AAR led into my CoT quite nicely.  As I said yesterday at the Ridge, I was dedicating this week to getting guys not only on the Q sheet but comfortable leading.  Today Heifer again stepped up to the challenge.  We had a few minutes prior to the beatdown today and he said he just wasn’t confident and would like to have some practice with cadence prior to signing up to Q.  Well, he got practice today and he crushed it.  I am confident that most of us don’t step up to Q because we are fearful.  I know I was.  I hid it through finding reasons I didn’t like things or said they didn’t make sense but in the end I was afraid of something different.  I was afraid of not being accepted.  I am thankful that Boston Butt forced me out of my comfort zone in that Pearl on a String beatdown at the Ridge.  I am hoping to do that for some of the men here today and help them see they are capable and ready to lead.  I leave today’s Q with 1 final thought:

Don’t let your fear of what COULD happen make NOTHING happen.