10/16/2019 - lair - Tabata Time

AO: The Lair

When: 10/16/2019

QIC: Straight Shooter


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Chocolate Chip, Choo Choo, Wilson, Straight Shooter


Three wonderful PAX met me out on this slightly cool rainy morning.  Thanks for braving the drizzle to work out with me.  I had a plan for the beatdown in mind when I got there but then everyone needed to leave a little early for work, school, PT, etc so I changed it up some.  I had planned on doing a short tabata and then do Super 21’s but changed to a longer tabata instead and will keep the Super 21’s in my back pocket for a later date.  I was trying to keep everyone under cover due to the drizzle.

The warm up:

Stretch high, down , to the right, to the left.  Stretch to the side and in front.  Do some butt kicks and some high knees.

The beatdown:

We did each exercise for one minute, with 10 seconds in between to get into the next position.  We ran 2 laps, one between exercises 6 & 7 and one between exercises 12 & 13.

squats with overhead press


jumping jacks

lunges with bicep curls

peter parkers

raggedy ann’s

bent over rows

toe taps

wall sit

front raises

hammer curls

overhead triceps

calf raises

squats with leg raises

chicken wings

shoulder press


butt kicks

leg lifts

J Lo’s

glute bridges

chest press

Russian twists

donkey kicks

We did name o rama while doing the last few exercises and then booked it out of there.


Monster Beatdown with FiA, F3 and our 2.0’s is this Saturday at 8 am

We are raising funds for Never Alone’s Thanksgiving dinners.  It is tax deductible and you can make you check out to Never Alone or donate cash.  I will be collecting thru November 16th.

If you have any slightly used fall/winter clothing you would like to donate, please bring it to a beatdown and we will get it to Owlette who will be donating to a local shelter.


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