Too Many Abs

A belated back blast by Blackberry… Tuesday 6-11-2019

A belated back blast by Blackberry…  Tuesday 6-11-2019

10 PAX took their Red Pill in sultry gloom at SSCC.  After working late Monday night and putting my workout notes together at 11PM, I probably put in too many ab exercises. 

BYOT

Participants Dodgeball, Siri, Butterfinger, Sausage Guy, Fidget Spinner, War Chicken, Mrs. Howell, Milkbone, War Pig, Blackberry. Loveseat missed my Q again…

Towels were provided for the PAX’ convenience and many took advantage of the offer.

The Thang

WARMUP

10 min – to 5:40     warm ups

*      Up      SSH   4CIC x30

*      Down Merkin Hammer  4CIC x20

*      Up      LBAC     Morrocan 4CIC x10, FWD 4×10, BKWD 4×10

*      Down TEMPO CRUNCH   IC x 10

This is to be done SLOWLY trying to feel a burn in the top and bottom of your abs, especially on the down count, extending the head all the way back and legs all the way down to the ground.

*      Up   BurpUp/Walkdowns 4CIC x10

*      Down Gymnast Crunch   4CIC x10

*      Up      Bundy Squat Calf Raise 4CIC x10

* FARMER CARRY led by @Dodgeball around the parking lot, preferably carrying 2x weights

UP/DOWN WEIGHTS till 6:05 – 20 min – 5:45 to 6:05 AM

x10 dumbbells in 20 minutes – with a quick core in between each

1 – UP – CURLS left arm           4CIC x12

* DOWN – Merkin Hammers     4CIC x10

2 – SHOULDER PRESS     4CIC x12-15

* DOWN – TEMPO CRUNCH   IC x 10

3 – CURLS RIGHT arm           4CIC x12

* DOWN – Bundy Squat Calf Raise 4CIC x12

4 – BENT OVER ROW -LEFT  arm        4CIC x12

* DOWN – Crossleg crunch RIGHT knee   4CIC x10

5 – THRUSTER                 4CIC x15

* DOWN – Jane Fonda RIGHT leg          4CIC x10

6 – BENT OVER ROW -RIGHT arm       4CIC x12

* DOWN – Crossleg crunch LEFT knee     4CIC x10

7 – UPRIGHT ROW           4CIC x12

* DOWN – Jane Fonda LEFT leg          4CIC x10

8 – CURLS left arm           4CIC x10-12

* DOWN – GYMNAST CRUNCH   4CIC x 10

9 – OVERHEAD PRESS     4CIC x12-15

* DOWN – Merkin Hammers     4CIC x10

10 – CURLS RIGHT arm           4CIC x10-12

* DOWN – TEMPO CRUNCH   IC x 10

PAX led contributions:

  • Dodgeball 40x fast Merkins
  • Siri 20x air squats
  • Milkbone an excellent and much-needed Yoga session

NAMEARAMA:
Dodgeball, Siri, Butterfinger, Sausage Guy, Fidget Spinner, War Chicken, Mrs. Howell, Milkbone, War Pig, Blackberry.

Prayers for the Lowell family

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