11 Pax braved the frozen gloom at Depot to subject themselves to a Phonebooth Ab workout. Mumblechatter was pretty funny this morning from discussing JD’s strange Moonwalk during Flutter Kicks to Pothole’s reference to the F3 Sun Dial to EZ praying for the Burpee Train to show up as a reprieve from abdominal pain. This workout was definitely a smoker for the hip flexers, upper/lower abs, and obliques. 5 of the pax actually doubled down by showing up prior to the workout to run a few miles.
Conditions: 27 deg, icey playground, frozen extremities, smoked abs
The THANG:
– One warm-up lap around the back parking lot, then move to playground, buddy up
– Each man hangs on the monkey bars, does 10 leg lifts (quads parallel to ground) and then moves to the ground for 10 atomic (V-up) sit-ups. 10 sets for a total of 100 per each exercise
Move to Soccer Field for some Mary from Hell:
– Russian Twist x 50 IC
– LBCs x 50 IC
– Burt Reynolds (oblique) x 50 IC on left and 50 IC on right
Stretch Abs, put your junk in the dirt and look up
– Freddie Mercury x 50 IC
– Flutter Kicks x 50 IC
Stretch Abs, put your junk in the dirt and look up
Partner back up for last exercises:
– Each Man does 150 BBS
– Each Man does 150 Iron Crosses
Mosey to Shovel Flag
Moleskin: It was a rough and cold morning, but the Pax did a great job getting better today. Everyone hit the wall which means we all will get better on Abs. Today’s workout was rough because we have spent much time on hip flexers which are crucial to getting higher numbers on BBS for PT Test. Proud of my Depot bros pushing themselves!
Announcements:
– F3 Lake Murray BIRCH Christmas Party is tonight! Bring your Ms, 2.0s, and some wrapping paper so that we can start wrapping presents for Families Helping Families.
– Donut Run in the morning, meet behind Dunkin Donuts on Lake Murray Blvd at 5:30am. Doesn’t matter if you have ever run before or don’t like it, it is still one of the best ways to lose weight. Tomorrow is great time to start!
– Sign up for Q.