Warm-up:
SSH- 25 IC
Don Quixote’s – 15 IC
Squats- 25 IC
Moroccan Night Clubs- 100 IC ( was supposed to be 30) but Def Leppard rolled in late so YHC kept these going until he joined us! This definitely stirred up the mumble chatter!
The Thang:
Everyone knew it was going to happen….Core time by Tool Time Amped (huh)
In and Outs with arms up -25
Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25
Crunchy Frog – 25
Wide leg sit-ups – 25
Fifer Scissors- 25
Hip Rock and Raise – 25
Heels to Heaven- 25
V-Up/Roll-ups -25
Oblique V-ups Right Side -25 /Then Left side -25
Leg Climbs Right leg – 12/ Then Left Leg 12
And to put the cherry on top….
American Hammers -50
And now for the AMPED part…..it wasn’t over….
High Plank/Low Plank Pulse tucks- 8H/8L x4( some of the PAX couldn’t get past the fact that it may look similar to a movement one might do with the M! Definitely stirred up mumble chatter and lots of laughing although Freight said my form was impeccable.)
High Plank Peter Parkers- 25 IC
Low Plank Peter Parkers – 25 IC
At this point Ash Pond decided to roll in (30 mins into this torture) …so YHC decided ….More torture!
Moroccan Night Clubs- 100 IC until he joined us!
Back to the core…..
Abdominal C – Sit position session….no break in-between these..
Twists- 25
Twist with Alternate knee raise-25
A Frame twists -25
A Frame knee raise- 25
At this point we were about 35 mins into the workout and hadn’t left where .so started…why leave now!
C –Sit position single leg right then left 20 each ( in C-sit position hold leg off ground 6 inches then bring knee in extend leg back out and raise as high as you can = 1 rep)
And to wrap up the core time….
Both legs together – 10 x2……
We ended the workout with a nice mose.cy to get the hip flexors feeling really good…circle up at the Flag and say the Pledge!
DONE!
COT
Proverbs 27:
17Iron sharpens iron,
and one man sharpens another.
It was an honor to lead today men!
Tool Time