09/09/2021 - rock - 30 Second Tabata

AO: The Rock

When: 09/09/2021

QIC: Straight Shooter


Number of Pax: 6

Number of FNGS: 1

Pax Names:

Blank Canvas, Rock Star, Reel, Sweet Tooth, FNG Tapping Toes, 2.0 Ariel, Straight Shooter


The weather felt great.  It was a few degrees cooler, we were in the shade, and there was a nice breeze blowing.  I wasn’t sure what to expect as the regulars from The Rock have been all over the place lately so I was glad to see several start rolling in.  We started with some stretches from head to toe and I explained the beatdown.

We had 3 sets of exercises.  We started with set 1 doing them for 30 seconds with 10 seconds in between each.  We then did set 1 a second time before taking a lap.  We did 2 rounds of set 2, took a lap, and only made it thru set 3 one time.

Set 1

fire hydrant left

fire hydrant right

push ups

One legged glute bridge right

one legged glute bridge left



front raises

squat to calf raise

Jump squats


Set 2


in & outs

carolina dry docks

dead lifts

hammer curls

overhead tricep press


star jumps

chest press

chest flys


Set 3

sumo squats




overhead press

bent over row

side raises

kettlebell swings

curtsy lunges

jumping jacks

We then circled up to name our FNG Tapping Toes who used to dance jazz and named our 2.0 Ariel as that is her favorite princess.



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