Core and More

Core and More

3 PAX woke themselves out of a post Christmas coma to get their core warmed by the Blakeney Shopping Center fountains at F3 Firestarter.  After a quick disclaimer and mosey to the grassy knoll near the new brick stage, it was time for

COP:

SSH x 15

5 merkins OYO

IW x 15

5 wide arm merkins OYO

LSS x 15

5 diamond merkins OYO

LBC x 15

THE THANG:

Mosey to the fountain closest to Hazlenut Creperie for circle merkin Jack Webb. Incline merkin and dips. Start with 1 incline merkin and 3 dips then increase to 2 merkins, 6 dips, etc. moving around the fountain until you get to the other side. Ended with 8 incline merkins and 24 dips.

Down to our six for Mary: High flutter, Rosalita, box cutter: in cadence count, 20x each exercise.

Mosey to walls by the fountains in between Brixx and Shake Shack for leg work:

Split leg squats on cadence count 15x each leg.

Back on our six for more Mary: toe-tap crunch, dying cockroach, and pistol crunch (each leg ext.):in cadence count, 20x each exercise.

Mosey to walls behind Brixx for step ups: 15x on each leg, when completed, plank. High plank and elbow plank for about 1-2 minutes.

Mosey to seating section behind Greco Fresh. Grab a chair for curls, tricep ext and shoulder press: in cadence count, 20x each exercise. Finish it off with a round of Triple Lindy.

Back on our six for LBCs and Heels to Heaven:  in cadence count, 20x each exercise.

Rinse and repeat with lower reps: circle merkin/dips, up to 6x incline merkins, 18 dips. Then on our 6 for Mary: High flutter, Rosalita, box cutter: in cadence count, 15x each exercise.  Split leg Squats 15x in cadence count and more Mary. Step ups 15 x each leg and more Mary, chair curls, tricep ext and shoulder presses with a triple lindy and more mary.

Rinse and repeat but only with Mary: Return to the first fountain for high flutter, Rosalita, box cutter, then to the second set of fountains for dying cockroach, toe-tap crunch, and pistol crunches, mosey to the chairs for LBCs and return to launch for 1 minute of elbow plank.

MOLESKIN

It was eerie walking up to the site of two Monday morning workouts to see only a few cars. One of which was occupied by some random guy who just sat in his car. For a moment, I wondered if I had my days mixed up, but thankfully Wingman and OneStar were there to set me straight and we were able to start Monday off on the right foot.

In case you are wondering, yes, I have endorsement deals with certain area restaurants that require me to mention them in my backblasts.

The goal today was two-fold, first, to focus on abs, which I tend to neglect (if that was not obvious by my meatballish appearance). Second, to demonstrate that an effective bootcamp workout does not need to cover alot of ground and can be confined to a relatively small space.  I did not set my fancy watch to track this post, but I doubt we reached .5 miles.

Thank you for allowing me to lead.