Fitness, Fellowship, Faith

Day: August 11, 2016

Core Time by Tool Time Amped !!!!

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

Marth’s VQ Tour

First Backblast (will improve in the future)

10 Pax for my VQ

No FNG’s but still gave the disclaimer

Pledge

Warmup:

SSH X 15, Merkins X 15, & LBC X 15

The Thang:

Mosey toward the soccer fields for some four corner fun but made a couple of stops on the way.  About half way we all stopped and did 20 fast LBDs, continued on down and completed 20 stair climbers on the picnic tables.  Mosey on down to dark soccer fields , # 1 I think (couldn’t see)  After eyes adjusted to the light ( the lack of) we started our four corner fun.

Round #1  – sprint(watching or feeling for hole) to corner #1 and do 10 merkins, sprint to corner #2 for 10 squats, sprint to corner # 3 for 10 LBC, sprint to corner #4 and plank until everyone is complete.

Round #2 – Rinse and repeat round 1 but double the count.

Round #3  – sprint to corner #1 and do 30 dying cockroach, sprint to corner #2 for 30 flutter kicks (watch for ants), sprint to corner # 3 for 30 Mtn Climbers, sprint to corner #4 and Al Gore  until everyone is complete.

Round #4 – Rinse and repeat round 3 and increase count to 40 per corner.

WOW! time didn’t go as fast as i thought (reversed my list with a few extras on the way back)

Mosey back to the restrooms to find a strong wall for the 10 hip slappers with a derkin and 10 donkey kicks to finish up with the wall.  Mosey back to the picnic tables for a 15 more stair climbers.  Mosey back toward our starting point but stop half way to get in 15 more fast LBDs.

Ok, we get back to our starting point and still have 10 mins to complete.  So each member of the pax picked their favs to complete the time.  I remember some Homer to marge, merkins, flutter kicks, LBC, Don Quixotes, and then it is a blur (everyone did get in their fav in the LONG 10 mins we had left.

 

Thanks everyone for allowing me to lead!!! I look forward to each work out and enjoy it all

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