11 PAX posted at the Crater to start the week by getting better.  There was very little running, but the THANG was no joke.

Warm-a-rama:

SSH, Imperial walkers, windmills, hillbilly’s, sun gods, mosey around the island.

The Thang:

Tabata session to keep the heart rate up and burn some calories.

8 exercises, 4 rounds…30 seconds exercise, 10 seconds “rest”.

  1. Triple lunge jump
  2. Kick through
  3. Ab chopper
  4. Plank jack with can can
  5. Wojo squat
  6. Lsf
  7. X-merkin
  8. wwII crabcake

 

Between each exercise we would rest for 10 sec with

Plank – round 1

chilcut plank – round 2

reverse plank – round 3

iso-squat – round 4

After completing each round, take a lap around the island.

Even while completing this BB (very late I must add) my legs are still sore!

It was great to have a smaller group and I was impressed by the effort from everyone.

Well done gents.

Nomad out.

PAX: CJ, Phoenix, Corn Hole, Tweezers, Bull Dog, Stretch, Polo, Long Time, Slum Lord, Lock Jaw, Nomad

QIC: Nomad