Under the thumb……
PAX of 10 for a foot friendly ABSolutely Fabulous hot and sticky Tennis court only work out….
side note: I spotted three family take photos of their kids next to the shovel flag… made me smile
Warm Up: Asked Dutch Oven to step up and run the warm up… Good Mornings, Windmills, SSH.
The Workout:
Even Hours Clock Work Merkins
ABS Set 1, 2 rounds of: 15 x LBC, 15 x Superman, 15 cadence heel taps, 15 x Dying Cockroach, 8R/8L V Crunch, 15 cadence low slow flutter, 15 cadence Box cutter.
Odds Hour Clock Work Merkins
ABS Set 2, 2 rounds as above.
10L/10R Straight-Leg Fire Hydrant & 10L/10R Side Balance Leg Lifts (both these seriously target glutes)
ABS Set 3, another 2 rounds
Grab some fence, 10L/10R toe taps (the ultimate quad killer)…. 100 count off Preachers Chair
ABS Set 4, another 2 rounds followed by a further 10L/10R toe taps
Mary: Century 10 PAX Merkin Circle… each Pax called a 10 count Merkin of choice….
Announcements: BBR Ultra ALS Support, please check Skid Mark FB page, heads up on Christmas Party, Oakwood 24 supporting healing transitions, 911 Stair Climb
Prayer: lots of prays, John Deere work colleague fighting Cancer, Noah Arc’s Michelle, Other F3 member ‘M’ troubles, Dauber daughter tonsils, unspoken…..
