Worked to the CORE

Worked to the CORE

Hey when its time for me to Q the Maul expect Abs, at least that was the mumble chatter the night before and who was I to disappoint.

Warm-up

Forget side straddle hop and imperial walkers, this warm up was focused on the abs (200 reps in all).

• 20 Toe tap crunches in cadence (40 total)
• 20 Russin twists in cadence (40 total)
• 20 Dolly’s in cadence (40 total)
• 20 Freddie Mercury’s in cadence (40 total)
• 20 LBC in cadence (40 total)

Next up 180 Merkins

Mosey over to the speed bumps.  At each of the six speed bumps:

• 15 merkins
• Run to the top of the hill (or suicide back to previous speed bump)
• 10 wide arm merkins
• Run back down the hill (or back to the speed bump)
• 5 diamond merkins

Plank for the Six

Interlude

Partner up.  P1 does 25 full sit ups while P2 plans on P1s feet.  Flap Jack and rinse and repeat until everyone has 50 full sit ups under their belt.

Dips and Chairs

• Mosey over to Harris Teater
• 50 dips oyo
• Plank for the six
• 50 more dips oyo
• Plank for the six
• Hold six inches with Tuck doing a 10 count (which ended up a 20 count, boy needs some help counting down from 10)
• Mosey over to the movie theater
• Peoples chair with 25 over head presses in cadence
• Mosey around to the back of the movie theater
• Peoples chair with 25 hammer over head presses in cadence

Wind Down

Plankorama.  30-60 seconds (sorry Outback’s watch does not have a seconds hand) of the following planks:

• Regular Plank
• Elbow Plack
• Side Plank (each side)
• Side elbow Plank (each side)
• Reverse Plank

Through in some Dollys sorry Rosalettas and 10 very slow merkins and time is up.

Moleskin

Solid effort this morning.  Frehley’s led somewhat of a rebellion on running up the hills with the merkins, which is allowed under the heading of modify as needed.  Tuck, Teddy and Squid leading the pack with Haggis focused on good form.  Rip Curl and Freon pushed and solid effort lads.  Wing Man poked the bear at the end and hence the planks.

Appreciated the opportunity to lead.

Announcements

Toy drive to begin shortly – more to come on the types of toys to bring shortly.  Follow up with Wing Man if you have questions.

New Saturday bootcamp workout to begin Jan 2nd @ 7am in Blackney called da Vinci.  Follow up with Tuck if you have questions.