{"id":25073,"date":"2025-05-02T13:03:45","date_gmt":"2025-05-02T17:03:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25073"},"modified":"2025-05-02T13:03:45","modified_gmt":"2025-05-02T17:03:45","slug":"20x25v6","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/05\/20x25v6\/","title":{"rendered":"20x25v6 &#8211; Tabata Style at TRQ"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">The 20&#215;25 workout has been a fun approach to Qs so far this year\u2026 but it\u2019s heavily reliant upon running. This creates a potential issue at TRQ, so what are some ways to get around it? Just bear crawl? Just lunge walk? Oof\u2026 what about\u2026 25 seconds or 25 minutes? Then it dawned on me: Tabata! 25 seconds of rest, plus some time of work\u2026. After quick math, 90 seconds of work, puts us as 38.5 minutes, should be plenty of time to get to the rocks, right?! Not quite\u2026.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who don\u2019t know, the challenge from YHC this year has been dubbed\u00a0 \u201c<\/span><b>20&#215;25<\/b><span style=\"font-weight: 400;\">\u201d, with 20 sets of 25 reps (or rest in this case). There will be at least 10 throughout the year. There will be a cool prize for those who attend <\/span><b>3<\/b><span style=\"font-weight: 400;\"> or more this year. This was the sixth iteration.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 25 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to rock pile<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tabata: 20&#215;25 seconds rest, 90 seconds work<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Thrusters\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Mike Tyson\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Curl Press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Hand Release Merkin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Blockee\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Lt Dan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Overhead press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">WMD<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Up\/Downs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bent over Rows<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeato<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hail Mary &#8211; start doing American Hammers during our 25 second rest for the last 5 exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey back from rock pile<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC updated PAX on the MIL situation, and about how we\u2019ve seen God move throughout this process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC took us out, giving thanks for F3, for the school and it\u2019s teachers, and for seeing Him move in our lives; asking that we might be a source of light for those who need it.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lets start with the Q Fails\u2026 for some reason, YHC wrote 11 exercises down instead of 10?! This was noticed around the halfway point. When D-Day pointed out a time crunch, YHC realized the extra round. The Tabata App was only set for 20 rounds, 38.5 minutes total, so time wise, we would have been okay. The second Q Fail was thinking that 6.5 minutes was enough time to give Mission Statement\/Core Principles, 25 SSH, mosey to\/from the rock pile, and select a rock. The fix was that we did our OH Presses while walking, and then YHC considered the objective complete because the Tabata started with the 25 second rest period, which we got all 20 in.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This method of Tabata was pretty brutal, but YHC especially appreciated the MC it enabled.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It was made extra brutal when the PAX asked for Mary, and so YHC said instead of resting between sets, lets do AMRAP American Hammers! It was begrudgingly received by the PAX, and D-Day called it \u201cHail Mary\u201d\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always great to see Tarzan; he was a youth group leader ~25 years ago when I was in high school youth group at River Oaks. Lots of great memories! His son is now 25, and my oldest daughter is about to start 9th grade, which was the grade I was in when I first visited River Oaks!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Great to see Superfly, who I usually only see at TRQ. He was low on complaints and high on work!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green Acres, our resident War Daddy, talked about overcoming his post-knee surgery swelling and making wise choices to prevent issues. He is recovering remarkably well!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">D-Day caught us up on his 2.0, she is doing remarkably well in school, exiting her junior year. Much discussion about colleges tours, the saying \u201cIvy or Broke\u201d, and where she might end up. She sounds like a very impressive kid!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Great to see Tammy again, who YHC has only seen at Urban Assault until now. He\u2019s quickly becoming an F3 regular. We also had a discussion about Redeemer School afterward, and how he\u2019s trying to get his kid in there. I updated him on their hope to grow, and he should keep applying, YHC firmly believes it is the best choice we could have made for our kids!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ziggy and YHC had a good chat about AI, all the PAX chimed in, talked about using NotebookLM to summarize learning materials and generating PodCasts to listen to\u2026 interesting times we are in!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Overall, every PAX in attendance agreed it was a tough Tabata. Maybe scaling the second round down to make it easier would help with time, or maybe we just skip the warm up? Either way, we got our money\u2019s worth, and I appreciate everyone coming out to partake! Green Acres wrestled the keys out of my hand, so he\u2019s already ready for next week. Until next time,<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">VG<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The 20&#215;25 workout has been a fun approach to Qs so far this year\u2026 but it\u2019s heavily reliant upon running. This creates a potential issue at TRQ, so what are some ways to get around it? Just bear crawl? Just lunge walk? Oof\u2026 what about\u2026 25 seconds or 25 minutes? Then it dawned on me: [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-25073","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Van Gogh","date":"05\/01\/2025","pax":"@Superfly, @ziggy stardust, @D-Day, @Tarzan, @Tammy (WB), @Green Acres (WD), @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25073","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25073"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25073\/revisions"}],"predecessor-version":[{"id":25074,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25073\/revisions\/25074"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25073"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}