The four pax who resisted the fartsack this morning to workout in the cold temperature will be better for it, even though it is tough. It was great to see everyone put forth great effort, and it is always good to see the Lexington guys. As many have said, Core workouts do not involve much, if any, running but they are great workouts.
Condition: 31 degrees and breezy
The Thang:
COP:
SSH x30 IC
Carolina Dry Dock x25 IC
Overhead claps x35 IC
Russian Twist x20 IC
Stay on ground for ab work, and don’t put feet on ground until end of this circuit
LBC x30 IC
Hello Dolly x25 IC
Rosalita x25 IC
Freddie Mercury x25 IC
Repeat all exercises above
Mosey to upper field, and pick up concrete blocks on the way
With blocks:
Decline merkins x10 IC
Iron cross x25 OYO
Alternating merkins on blocks x10 IC
Bench press x10 IC
partner up, one partner carries a block over head 40 yards out and back, while other partner does LBCs AMRAP – flapjack
First partner again carries a block over head 40 yards out and back, while other partner does Squats AMRAP – flapjack
First partner again carries a block over head 40 yards out and back, while other partner does Flutters AMRAP – flapjack
Partners then put feet on either side of block and do 50 Big boy situps
Return blocks to pile, and mosey back to original COP area
Once again, pax are told to stay on ground for ab work, and don’t put feet on ground until end of this circuit
LBC x20 IC
Hello Dolly x20 IC
Rosalita x20 IC
Freddie Mercury x20 IC
To close, do 30 Big Boy sit-ups OYO (Co-pay, who is running the Philadelphia marathon this weekend, commented during the situps that his legs would be fresh for the marathon, but his abs would be killing him) T-claps for running a marathon, and for everyone pushing themselves.
COT: With Crypt guys. Really enjoyed being with the Lexington guys again. Good things are in store for this new Core workout. Great devotion by Quarantine to end the workout. Thanks for having me.