{"id":26960,"date":"2026-06-15T09:46:41","date_gmt":"2026-06-15T13:46:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26960"},"modified":"2026-06-15T09:46:41","modified_gmt":"2026-06-15T13:46:41","slug":"tabata-and-the-form-police","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/06\/tabata-and-the-form-police\/","title":{"rendered":"TABATA and the Form Police"},"content":{"rendered":"<p>It was a very nice morning in the year of our Lord of June 15<sup>th<\/sup> 2026 and I got asked by Rollback to switch Q\u2019s back in March for this time slot.\u00a0 Thank goodness Slowpitch texted me to remind me because I would have totally missed this one.\u00a0 I had been in the mountains celebrating my mother\u2019s 75<sup>th<\/sup> birthday.<\/p>\n<p>I have been focusing recently more on core strength and trying to handle more bodyweight positions with flexibility for longer.\u00a0 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.\u00a0 That being said here is what we did.<\/p>\n<p><strong>Warm- O- Rama<\/strong> \u2013<\/p>\n<ul>\n<li>SSH<\/li>\n<li>Abe<\/li>\n<li>Phelps<\/li>\n<li>Straight Leg standing stretch \u2013 aka \u2013 touch your toes and hold<\/li>\n<\/ul>\n<p><strong>The Thang:<\/strong><\/p>\n<p>Mosey to the back parking lot to loosen up the legs.\u00a0 DQ got in a pre-run after confirming last night after YHC went to bed, so he gets the over achiever award.\u00a0 Get to end of lot \u2013 5 burpees on your own \u2013 mosey to left back corner \u2013 5 dive bombers\/ 5 dirkins \u2013 mosey to stop sign at entrance \u2013 Draftee Squat Hold for hip, Achilles, knee and mobility.\u00a0 (insert Zima bitching).\u00a0 Mosey back to start.<\/p>\n<p>TABATA \u2013 One minute on :15 rest for 30 rounds<\/p>\n<ol>\n<li>Squat<\/li>\n<li>Side to side Squat<\/li>\n<li>X \u2013 Jumps \u2013 (Jump squat touching opposite foot &#8211; #Blinddategothops)<\/li>\n<li>Burpees<\/li>\n<li>SSH<\/li>\n<li>Front to back lunge Right<\/li>\n<li>Front to back lunge Left<\/li>\n<li>High Knees<\/li>\n<li>Mountain Climbers<\/li>\n<li>Squat Jacks<\/li>\n<li>Air jump rope \u2013 (Another Zima favorite)<\/li>\n<li>Storm Troopers<\/li>\n<li>Dive Bombers<\/li>\n<li>Merkins<\/li>\n<li>Freddy Merks<\/li>\n<li>Skiers<\/li>\n<li>Thrusters<\/li>\n<li>Side Plank \u2013 Right with leg lift<\/li>\n<li>Side Plank \u2013 Left with leg lift<\/li>\n<li>4 count High Knees\/mountain climbers<\/li>\n<li>In\/Out Jumps \u2013 3 Count<\/li>\n<li>Merkin to Bonnie Blairs<\/li>\n<li>Gas Pumps<\/li>\n<li>Wipers \u2013 Straight Leg (per Zima)<\/li>\n<li>Box Cutters<\/li>\n<li>Low Flutters<\/li>\n<li>LBC\u2019s<\/li>\n<li>Sprinter Sit-ups<\/li>\n<li>Leg Cross overs on your back to stretch (Mary Builtins)<\/li>\n<li>Yoga Stretch\n<ul>\n<li>Cat Arch<\/li>\n<li>Hurdler Stretch<\/li>\n<li>Hip Stretch<\/li>\n<li>Sit on feet quad stretch<\/li>\n<li>Upper back reach through stretch<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Done.<\/p>\n<p>Overall I feel like this was not a destroying beatdown but I feel really good coming into the office this morning.<\/p>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>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<\/li>\n<li>DQ is looking lean and trim, and I feel like got a lot out of this one.<\/li>\n<li>Blind Date can jump just so all the PAX knows, you are warned. He dwarfed the Duck\u2019s credit card vertical.<\/li>\n<\/ul>\n<p>Thanks again Slowpitch for the opportunity to lead.\u00a0 Keys are behind the dumpster.<\/p>\n<p>Duck Out !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2019s back in March for this time slot.\u00a0 Thank goodness Slowpitch texted me to remind me because I would have totally missed this one.\u00a0 I had been in the mountains celebrating [&hellip;]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,1,77,116],"tags":[192],"class_list":["post-26960","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-uncategorized","category-village-idiocy","category-wefoco","tag-tabata"],"acf":{"q":"Rubber Ducky","date":"6.15.2026","pax":"Rubber Ducky, Drama Queen, Zima, Blind Date"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26960","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26960"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26960\/revisions"}],"predecessor-version":[{"id":26961,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26960\/revisions\/26961"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26960"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26960"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26960"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}