Another renaming ceremony! From this day forward the workout will be named "The Coop"

In the balmy gloom, 10 other brave PAX congregated in The Gloom waiting on the arrival of the Q. With 30 seconds to spare, Chicken Wing gave a quick workout preview and set up for The Beatdown.

The Thang:

Mosey to lacrosse practice field. Warm-up:

SSH x 30

IW x 24

Windmill x 25

We proceeded to the main course of 7 stations of Tabata. Each exercise OYO of 8 reps for 20s on, 10s rest with a precision timepiece ensuring the PAX the full workout. As each exercise progress from 1 to 8 reps, Q offered encouragement. Calling out such phrases as, "Halfway done", "Last two", and "Last one, Make It Count!" One phrase was met with a little resistance, "3 down, 5 more to go!" Note to self, that was too early in the rotation, need to call out encouragement after 4 reps!

Merkins

Jump Squats

Carolina Dry Docks

Mountain Climbers

Speed Skaters

Mac Tar Jai

Abs (LBC, Freddie Mercury, Mercury Freddie, Hello Dollies, Rosalitas, Russian Twists)

Cool down - Mosey to endline of the field.

8 x 120 yard sprints at 100% with bombjacks until Q called for another sprint. Needless to say, there were some 10 counts mixed in.

Mosey to COT.