TABATA and the Form Police

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TABATA and the Form Police

QIC: Rubber Ducky

Date: 6.15.2026

PAX: Rubber Ducky, Drama Queen, Zima, Blind Date

It was a very nice morning in the year of our Lord of June 15th 2026 and I got asked by Rollback to switch Q’s back in March for this time slot.  Thank goodness Slowpitch texted me to remind me because I would have totally missed this one.  I had been in the mountains celebrating my mother’s 75th birthday.

I have been focusing recently more on core strength and trying to handle more bodyweight positions with flexibility for longer.  Seeing so many people aging, this lengthening of the spine and the people who do the yoga and Pilates on the regular just look like they are more pain free and agile than the average person.  That being said here is what we did.

Warm- O- Rama –

  • SSH
  • Abe
  • Phelps
  • Straight Leg standing stretch – aka – touch your toes and hold

The Thang:

Mosey to the back parking lot to loosen up the legs.  DQ got in a pre-run after confirming last night after YHC went to bed, so he gets the over achiever award.  Get to end of lot – 5 burpees on your own – mosey to left back corner – 5 dive bombers/ 5 dirkins – mosey to stop sign at entrance – Draftee Squat Hold for hip, Achilles, knee and mobility.  (insert Zima bitching).  Mosey back to start.

TABATA – One minute on :15 rest for 30 rounds

  1. Squat
  2. Side to side Squat
  3. X – Jumps – (Jump squat touching opposite foot – #Blinddategothops)
  4. Burpees
  5. SSH
  6. Front to back lunge Right
  7. Front to back lunge Left
  8. High Knees
  9. Mountain Climbers
  10. Squat Jacks
  11. Air jump rope – (Another Zima favorite)
  12. Storm Troopers
  13. Dive Bombers
  14. Merkins
  15. Freddy Merks
  16. Skiers
  17. Thrusters
  18. Side Plank – Right with leg lift
  19. Side Plank – Left with leg lift
  20. 4 count High Knees/mountain climbers
  21. In/Out Jumps – 3 Count
  22. Merkin to Bonnie Blairs
  23. Gas Pumps
  24. Wipers – Straight Leg (per Zima)
  25. Box Cutters
  26. Low Flutters
  27. LBC’s
  28. Sprinter Sit-ups
  29. Leg Cross overs on your back to stretch (Mary Builtins)
  30. Yoga Stretch
    • Cat Arch
    • Hurdler Stretch
    • Hip Stretch
    • Sit on feet quad stretch
    • Upper back reach through stretch

Done.

Overall I feel like this was not a destroying beatdown but I feel really good coming into the office this morning.

NMM:

  • Zima as you all know is the form police but in my opening remarks, I mentioned we are not going for reps but rather form and consistency. Police approved
  • DQ is looking lean and trim, and I feel like got a lot out of this one.
  • Blind Date can jump just so all the PAX knows, you are warned. He dwarfed the Duck’s credit card vertical.

Thanks again Slowpitch for the opportunity to lead.  Keys are behind the dumpster.

Duck Out !

Tags: Tabata

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