delphi Tabata

Date: 2025-11-18
AO: delphi
Q: Rocket
PAX: NOAA, Drano, Ashe, Peanuts, Pop Fly, Flea, Atlas, Flapjack, Crop Duster, Gadget, Nano, Doodles, Monte Karlo FNGs: None
COUNT: 14
WARMUP: SSH, Michael Phelps, Willie Mays Hayes, Cherry Pickers, World’s Greatest Stretch, Mosey with high knees, butt kickers and karaoke

THE THANG: Tabata sets: 20 seconds on, 10 seconds off, 8 rounds

Tabata Set 1
High Knees
Skaters

Mosey

Tabata Set 2
Merkins
Big Boys

Mosey

Tabata Set 3
Mountain Climbers
Bonnie Blairs (alternating lunge)

Mosey

Tabata Set 4
Star Jumps
Plank (lift one arm and opposite leg)

Mosey

MARY: stretching

ANNOUNCEMENTS:

Turkey trot
Dec 4th book club – rambler
Dec 6th – compound. Football east vs west
Arlington wreaths (think about helping with cleanup…everybody helps set up)

COT: Celebrate the small wins of others.

Tags: delphi, NOAA, Drano, Ashe, Peanuts, Pop Fly, Flea, Atlas, Flapjack, Crop Duster, Gadget, Nano, Doodles, Monte Karlo