AO: Olympus
QIC: YNAB
The PAX: Houlihan, Shetland, Glee, Wilt, Dunder, Mule, Mulligan, Pelaton, Hightower, Roddick, Nano, Obadiah
WARM UP: SSH (IC, varied pace) x 25, Don Quixotes x 10, Yoga Burpee
Mozy around LBSS with some butt-kickers, high knees, karaokes, line painting, and incline pushups thrown in for some extra warmup.
THA-THANG:
After our lovely warmup mozy, we congregated on the field to learn about the ancient art of Tabata. Per wikipedia, the Tabata method is “a version of HIIT was based on a 1996 study by Ritsumeikan University Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters. The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, for 6 weeks and obtained gains similar to a group of athletes who did steady state training (70% VO2max) 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min)). However the Tabata group had achieved comparable aerobic improvements but only exercised 4 minutes per day on their 4 HIIT days compared to 60 minutes for the aerobic group. The Tabata group also started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits.”
That was all too complicated to remember , so YHC described it as a method to train South Korean figure skaters. I was close. Further, four minutes seemed a bit too short, so we did five rounds of four minutes. PAX should tell their friends they did five hours of exercise at the gentlemen’s club this morning.
First round, as directed by a nice gentleman yelling numbers and commands over a redub mix of MGMT, the PAX completed eight sets of 10s rest followed by 20s of pushups. PAX did not think to scale the first few sets of pushups. It’s only 20s! Lesson learned. Lots of pushups were done early and lots more scaled pushups were done later.
Next round, as directed by the same nice gentleman yelling numbers and commands over Back in Black, the PAX completed eight sets of 10s rest followed by 20s of sit ups. Most PAX enjoyed the shoulder rest.
Next round, as directed by a nice gentleman yelling numbers and commands over a redub mix of Counting Stars, the PAX completed eight sets of 10s rest followed by 20s of sumo squats. PAX will feel those in ~12 hours.
For the final circle Tabata and in celebration of National Women’s Day, we switched to a rousing rendition of “Everything is Awesome” and a nice lady telling us what to do. The PAX completed eight sets of 10s rest followed by 20s of planks. Easy peasy!
To finish off the thang, we lined up on the field to Tabata out some shuttle runs. Motivated by a weird dance mix of Call Me Maybe, PAX rested 10s followed by 20s of 10 yard back and forth sprints.
MARY: No Mary after this one, PAX.
ANNOUNCEMENTS:
-Dad’s camp this weekend!
-Convergence dry run this Saturday – bring your coupons!
-Watershed cleanup event 3rd F – details on Slack
COT: Your QIC was a little bit lightheaded and asked the PAX to be grateful for all the things we typically take for granted. Then asked them to get off his lawn. Aye!
F3 The Capital 