Tuesday Tabata

The Nantan sent out a SOS that Qs were needed and YHC has not Q’d in a while I decided to step up. I’ve been wanting to re-do the Tabata workout that I brought to Renegade a while back. In that workout, I wasn’t thinking clearly and we did the exercises all wrong.

Tabata is a type of high-intensity interval training that is always 4:00 long and consists of 8 reps of 20 seconds high intensity, 10 seconds recovery.

I brought along my trusty Interval Timer and speaker so we could rock out during the workout. There were more than a few comments about my choice of music, so I’ve shared the playlist on Apple Music.


After a brief intro and disclaimer we did some warmups including LBC, Weed Pickers, Tempo Squats, and SSH.

The Thang

Tabata Intervals – 20 seconds on, 10 seconds recovery for a duration of 4 minutes. 1 minute recovery in between rounds. The PAX were encouraged to use their weights as needed to modify and make exercises harder. Heehaw was wearing it out with his rucksack and of course Dodgeball never disappoints with the extra modifications.

Round 1:
Scissor Lunges

Round 2:
Flutter Kicks
Mountain Climbers

Round 3:
Tricep Extensions with Weights
Curls (for the Girls)

Round 4:
Weighted Thrusters

Round 5:
Wonderbras with Weight
Jump Squats

Round 6:
BBS – Big Boy Situps
American Hammers (Russian Twist)

Round 7:
SSH – Side Straddle Hops (Jumping Jacks)
Karaoke Shuffle

We had about 3 minutes left so I gave Uptown Girl 60 seconds to give us a quick stretch which was more like 180 seconds but it was still good stuff and very important. I still can’t tough the ground though, much less get my freaking elbows on the ground. Geez, Elastiguy.


Naked Man Moleskin

It was great to have our out of town guests, Garfield and Homeboy. Lex Luthor is no longer considered an out of town guest, since he posts more than a lot of our locals. Also in attendance were Mrs. Howell, War Chicken, Dodgeball, Siri, Uptown Girl, and Heehaw. Seems like I ‘m forgetting someone?

I’m always concerned that my Q is way too easy when there is a whole lot of mumblechatter and our boys were having a good time this morning though they shut up when it came time to do merkins and thrusters.

On a more honest note, I was just glad to be back out two days in a row. I set a lofty goal to lose 50 pounds at the beginning of this year by my 50th birthday, which is November 6. I got off to a great start and lost about 23 pounds and then corona virus hit and life went sideways. I’ve since gained most of that weight back and I’m just stalled out at about a 10 pound loss overall. I’ve blamed it on everything – corona, work, stress, emotional baggage, and Nate’s top-shelf recommendations at HQ — but at the end of the day, I look at myself and remember that DIET and EXERCISE are one of the VERY FEW THINGS that any of us can actually control. There’s almost always a choice to make and in most cases, there is a good choice.

I’ve failed a making good choices many times but picking up the Q and hitting it hard is not failure by any means. Neither is the fact that I chose to NOT eat the Snickers bar my daughter brought home from Friendly Express as a surprise for me last night around 9:30 PM. (Well, I put it in the fridge for a different day!)

I’ve accepted I’m not going to make my weight loss goal by November 6th but I’m not wanting to give up completely. I appreciate the support and accountability of this group.

I’ll close with saying that the sunrises and the sky our Creator has been painting the past few mornings have been beyond breathtaking. I hope everyone has been able to stop for a moment and soak it in. Because, as one of my all time heroes says …

“Life moves pretty fast. If you don’t stop and look around once in a while … you could miss it”.


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