• When: 2021-10-08
  • QIC: Kenwood
  • The PAX: Soaker, Arrears, Kenwood (R).


Ab Attack at UL

Time to wake them ABs up!!! This morning we focused on the core while getting in some Merkins, Squats, and stretching.  Stretching is something we all need to do a little (maybe a lot) more, so I try to throw it in here and there during bootcamps.

Weather was nice, of course humid and muggy, but overall nice

1 minute warning, intro, no FNGs, disclaimer, prayer

Warmup with:

  • 12x SSHs IC
  • 12x IWs IC
  • 12x TTTs IC

Mosey to the front of the courthouse where the nice, soft grass awaits so we can knock out some Mary.  Sprinklers on, change of plans, continue around the corner to more sprinklers, continue on, end up at the top of the parking lot.  Oh well, hard concrete it is.  I brought my small radio which comes in handy when your are running around or when it is rainy.  We listened to some 98.5 and 93.1.  The commercials and DJ talk is a bit annoying when you need some motivation music!  But we managed to get in a bunch of AB work.  These were all 4-count, or singles where it makes sense…

  • Mary time…  12x Flutter Kicks & 12x LBCs
  • Merkin time… 20x Merkins
  • Mary time…  12x Monkey Crunches & 12x Reverse Crunches
  • AirSquat time… 18x AirSquats
  • Mary time…  12x Freddy Mercury’s & 12x Gas Pumps
  • Merkin time… 16x Merkins
  • Mary time…  12x Windshield Wipers OYO & 12x LBFCs OYO
  • AirSquat time… 14x AirSquats
  • Mary time…  12x Boxcutters & 12x Outlaws OYO
  • Merkin time… 12x Merkins
  • Mary time…  12x American Hammers & 12x Rosalitas
  • AirSquat time… 14x AirSquats
  • Mary time…  12x Hello Dolly’s & 12x Rosalita Whips
  • Merkin time… 16x Merkins
  • Mary time…  12x E2K & 12x Bay City Scissors
  • AirSquat time… 18x AirSquats
  • Mary time…  12x Boat Canoes & 12x V-Ups
  • Merkin time… 20x Merkins

Recover.  Time for some good stretching and more AB work…

  • Standing legs straight, touch feet, couple ups and downs.
  • Sit on high wall, 20x legs out, legs in, OYO
  • Standing legs spread, middle, right, right, left, middle
  • Sit on high wall, 20x legs out, legs in, OYO
  • Standing high hands stretch, grab your toes for a quad stretch, swap legs, couple times
  • Sit on high wall, 20x legs out, legs in, OYO
  • Downward dog position, right heal to ground, calf stretch, swap legs, couple times
  • Sit on high wall, 20x legs out, legs in, OYO
  • Head to stairs, right foot up 3 stairs, lean forward stretch, swap, couple times
  • Sit on top step, legs hanging off, 1 minute of legs up, legs down to bottom step

Mosey back the way we came to the virtual shovel flag for COT.

Announcements:

  • Gauntlet
  • Cheech 10K and other distances
  • Christmas parties will be AO dependent

Prayers

  • Garth
  • Injured, missing PAX
  • Country, military, marriages

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