Going Hard to the Core

Going Hard to the Core

QIC

Fixed Gear

AO

The Conspiracy

PAX

• Fixed Gear
• Strategery
• Time Machine

FNG

None

Workout

Warm-o-rama

Motivators from 5

Abe Vigoda

Seal Claps

Overhead Claps

Don Quixotes

Imperial Walker

Hillbilly Walker

Rossy

Thang

Dead bug

Low plank

Right Side plank

Left Side plank

Right single leg bridge

Left single leg bridge

Right Side plank abduction

Left Side plank abduction

Superman

Rotating high plank

Mountain climbers

Plank jacks

Absolutions

Freddy mercury

Alternating Shoulder taps

American Hammers

Angle Grinder

Big Boy Knock Out

The Broken Bicycle

DMX

All exercises above are 45 seconds work and 15 seconds rest X 2

Lunges for 40 yards

Mary

Old man stretch 

Rossy

COT

Last weekend, I was doing yard work and my wife took a picture of me with my belly sticking out and she’s been calling me Potbelly since then. I will try to slim down a bit and focus more on working out the core. I’m going to show that we at F3 will go hard to the core!