Nice to see Mugsy for the second Tuesday in a row, and glad he brought Passport along.

We started with two laps around the lot so YHC had time to share all the wisdom I had gleaned from my 15 minutes of online research into Tabata workouts.  On it’s face, a Tabata is a 4-minute workout comprising 8 sets of 20 seconds on with 10 seconds rest.  Each work interval during the session is meant to be at maximum intensity with inadequate recovery.  We skipped the customary transitional jogs around the lot to spend 90 seconds on our sixes hoping for full recovery for the the next Tabata.

Within the basic Tabata structure, there’s quite a bit of flexibility in what exercises you choose.  You can do 8 reps of the same exercise or change it up.  We chose to alternate two exercises at four reps each, with the exercises selected by the Wheel of Misfortune.

After the other pax had heard about as much as they wanted to hear from me, we finished the warm up with 15 jacks, 10 merkins, and 10 burpees.

Olympus took the first two spins of the wheel, and YHC started the timer.

We made it through 6 Tabatas with 90 seconds rest in between each one.

I can’t remember all six, or even really the order because I was working at MAX EFFORT!!!  but here are 5 that I could remember

Merkins, burpees

Germans, big boys

Burpees, jump squats — great combo for a Tabata!

Bench dips, big boys

Shoulder taps, Peter parkers — killer combo at the end courtesy of Mugsy.

We ended with a cooldown lap and Olympus reminded me that we hadn’t done any muffin tops, so we headed back to the pavilion for 30 seconds on each side.

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