The Shredder

  • When:02/25/16
  • QIC: Sloppy
  • The PAX: Godspeed, Funny Farm, Wojo, Meru, Sloppy


The Shredder

Shredder is not just a warrior ninja wearing a lot of sharp metal, it’s also a fierce and proud mary. Oroku Saki would be proud of this 45 minutes of ab shredding work, but the foot clan wouldn’t have stood a chance.  Only the four teenage mutant ninja turtles and their old crusty leader, splinter survived.  

 

Warm up

  • SSH X 60
  • Burpees X 25

Mosey to the track behind the school (Commence the Shredding)

The Shredder (all straight count)

  • In and outs – 25
  • Bicycle – 25
  • Reverse bicycle – 25
  • Crunchy frogs – 25
  • Wide leg sit-ups – 25
  • phifer scissors – 25
  • Hip rock n raise – 25
  • Heals to heavens – 25
  • V up roll ups – 25
  • Oblique V-ups – 25
  • Leg climbs – 12 (flapjack)
  • Russian Twist – 50

This took about 20 minutes with very little pause between workouts.

Partner Sprints around the track while the other does the workout (Flapjack) with Plank Series (right arm, leg, left arm leg,6 inches) in between each set.

  • Merkins
  • Burpees
  • LBC’s
  • mountain climbers
  • travolta merkins
  • Flutter

Mosey to the flag

Endex

COT

Funny Farm Brought us out.  Thanks brother!

When Becky said he would be out with a knee injury and GOP under the weather I thought, “what can I do this week to fill in?”  After Shredding the gnar last week at Snowshoe and working on my legs and quads for the long weekend, I thought it best to “shred” the core.  Lord knows It was getting a little soft after a bachelor’s weekend of junk food.  Thanks guys for encouraging me to stay fit and active.  See you next week.

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