Circle of Abs
Who needs abs anyway! Well, we all do and I can promise you the more water that has passed under the bridge for some of us fellas the more difficult it is to keep that core in check. With that in mind these last couple of days I decided to focus on core work as Q today for the not yet named TBD there in the Holly Rock. Arriving a little early set up 4 four stations with cones in the back parking lot then drove on around to find several vehicles in the parking lot but only one other PAX there waiting. Planted shovel flag and within 4-5 minutes of go time the rest of PAX either ran & rolled in.
EC: I know there were several but since I’m too lazy to get up before the butt crack of dawn to run EC I don’t keep up with ’em. I know, fire me!!
NO SHOWS: M4L – I received a text last night he would be running to the workout and needed a ride back home. Of course I would’ve given him a ride. You gotta love him though!!
PAX: Aquaman, Dahmer, Doc, DoubleD, Fanny Pack, Farva, Florence, Hardy, Katniss, Pikachu, Popinski, POTS, Sprinker
4 legged PAX: Poop-eater
FNGs: None
Warm Up: A series of mostly ab exercises all in cadence. El-lowboes, Box cutters, LBC’s, Flutter Kicks, Smurf Jacks, Mtn. climbers.
The Workout: Circle of Abs – Pax not at one of the 4 work stations are all circled up and continue an in cadence Ab exercise led off by Farva. Evenutally each PAX in the circle of Abs will lead an ab exercise or two. Station 1 is the timer who starts off with 3 burpees and then carries 2 tall five gallon buckets with 2 cinder-blocks in each bucket a 100 meters, drops buckets for 3 more burpees and then returns to base. Rotation takes place when bucket carrier returns to base. Station 2: jump ropes, Station 3: 40lb. barbell thrusts, Station 4: Battle rope arm swings. Remaining Pax are on their six in the Circle of Abs and 1 rotates to the stations each time the bucket carrier returns. All PAX were able to get through all 4 stations at least once, some more so. After last PAX worked his way through all 4 stations we then split up and circled the parking lot in opposite directions to meet and complete 10 broke back derkins each. Met back at the stations to form one line of PAX across the parking lot on one parking space line. Completed 1 merkin on that line, bear crawled to next line completed 2 merkins, continued forward to the 6th line with 6 merkins, crab walked back to start line.
Mary: We’d had enough of her during the workout!
Announcements: CSAUP Frosty coming up in Decemeber.
T-Claps (Recognition): All the PAX this morning for putting in extra effort concentrating on those abs
Prayer: Pikachu’s M fighting cold and unspoken. Fanny Pack took us out in prayer.
Peace out, YHC
