8-counts and tabatas and bears

QIC: Gretel

Date: 8-3-2020

PAX: Roomba, PE, Magnum, Dundee, Milkman, Swinger, Big AL, Lloyd, Sherlock, Snatch, Mr. Met, Mr. Clean, NordicTrack, Postman, Cleaver, Geek Squad, Blue

AO: The Shothouse

Conditions: 68ish degrees, calm, low humidity


  • SSH 25
  • Willie Mays Hays 12
  • Forward Fold 10 count
  • 8-count body builders – 11 in cadence – Fun!
  • 3rd grade exercise 10
  • Mosey to the tennis courts

The Thang:

4 minute tabata round – 20 seconds each exercise, 10 second rest

  • squat jumps
  • ‘merkins
  • flutter kicks
  • Bonnie Blairs
  • Imperial walkers
  • Freddie Mercurys
  • Makhtar N’Diayes
  • Monkey humpers

Bear crawl fun! – PAX are lined up at tennis court sidelines facing 2 courts, goal is to stay on hands and feet the whole round

  • bear crawl 1 court
  • 20 plank jacks – single count
  • bear crawl next court
  • 20 total Nolan Ryans – 10 each side
  • turn around and bear crawl back 1 court
  • 20 mountain climbers – single count
  • bear crawl last court back to start
  • 10 burpees

Rinse and repeat tabata and bear crawl rounds 1 more time

PAX line up single file at fence (observing social distance of course) and commence the Skitch special walking lunge indian run around perimeter of tennis courts (4 tennis courts total) – the line is moving at walking lunge and the last man runs to the front

2-court suicides – total of 6 lines

1 more round of tabata

Mosey back to flag


QIC reflects on recent F3 podcast about having Vision, an important leadership skill. In order to accomplish our goals we must have a solid vision of where we need to get to. This vision isn’t always readily apparent to us but if we are prepared to begin the journey, oftentimes the path manifests itself as we put in the work. QIC challenges himself and all PAX to reflect on our goals and find the vision we need to complete the journey.


“That’s what she said” jokes were abundant today, mumble chatter dies very quickly with 8-count body builder in cadence, great work today by the PAX


New OTB coming soon in Hixson – watch Slack for info