AO: Hope
QiC: Gates
Pax Count: 5
Pax List: DADU, Gates, Smalls
FNG Count: 2
Downrange: Tims (FNG), Puddin (FNG)
August 4 is National Coast Guard Day and is often commemorated with Coast Guard units performing sports competitions and other celebratory activities. We joined in by celebrating a Tabata style workout – challenging both mental and physical faculties.
Warm up:
SSH, Don Quixotes, Imperial Walkers, High Knees, Merkins, Squats, Stretch.
Mosey around the block with stops at the corners to demonstrate for our FNGs some of the Tabata exercies – Spider-Man Planks, Bonnie Blairs, and Burpees. Continue back to start in parking lot.
The Thang:
Tabata = 20 secs of intense exercise, 10 secs of rest, then repeat for a total of 6 sets for each exercise (1 minute rest in between)
1. Burpees – 6 sets
2. 60 secs rest
3. Jump Squats – 6 sets
4. 60 secs rest
5. Spiderman planks – 6 sets
6. 60 secs rest
7. Bonnie Blairs – 6 sets
8. 60 secs rest
9. Merkins – 6 sets
10. 60 secs rest
11. Flutter Kicks – 6 sets
CoT:
Welcomed FNGs Tims and Puddin. Prayers for family for Tims and for fnishing well for Puddin.
Naked Man Moleskin:
It’s mental, not just physical