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!
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
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..
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!
17Iron sharpens iron,
and one man sharpens another.
It was an honor to lead today men!