10 PAX posted this morning



Pork Chop







Crabby PO QIC

Warm up:

Motivator from seven

Alternating Knee Taps IC X 15

Grass Pickers IC X 15

Abe Vigoda’s IC X 15

Leg stretching

Mosey to the Far Far Away Shelter House.


Core Work???

Continuous Ab Ladder: Four exercises using the bench seat of picnic table.  –  1) Bear Crawl Reach (AKA-Curb Albert’s or Dirty Hook ups) -AMRAP for 20 seconds, 2) Feet Elevated Cross Body Mountain Climbers -AMRAP for 20 seconds, 3) Plyo Bench Plank Hold -AMRAP for 20 seconds, 4) Bear Crawl Step Down from the bench -AMRAP for 20 seconds.  Rinse and repeat X4.

Mosey to Tennis Courts.

Six Pack Shimmy: Five exercises. 1) Leg Lifts -AMRAP for 50 seconds – 10 second rest, 2) Heel Touches -AMRAP for 50 seconds – 10 second rest, 3) Side Plank with Leg Swing -AMRAP for 50 seconds – 10 second rest, 4) Plank Walk Up -AMRAP for 50 seconds – 10 second rest, 5) Donkey Kick to Break dancer -AMRAP for 50 seconds – 10 second rest.  Rinse and repeat.

Mosey to Flag.


Seven Minute Abs: Six exercises. 1) Hollow Body Hold – 30 Seconds, 2) Mountain Climber -AMRAP for 30 seconds, 3) T Merkin -AMRAP for 30 seconds, 4) Reverse Mountain Climber -AMRAP for 30 seconds, 5) Plank Walk Up -AMRAP for 30 seconds, 6) Freddy Mercury’s -AMRAP for 30 seconds.

Flutter Kicks IC x 25



It had been a while since focusing totally on the core so YHC went for it and tried some different exercises that claimed to focus on core.  Had to cut the Six pack Shimmy and Seven Minute Abs short a set due to time.  No one really complained about that.  However, plenty of mumble this morning about the validity of the core workout claim.  After 45 minutes of extensive research the assembled panel of self proclaimed fitness enthusiasts determined that shoulders are indeed part of your core.  Great to see ten posted this morning.  Keep up the good work!

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