Another Core Beatdown

Another Core Beatdown

QIC

Fixed Gear

AO

The Conspiracy

PAX

• Fixed Gear
• Harry T. Stone
• Zima

FNG

None

Workout

Warm-o-rama

SSH, Seal Claps, Over Head Claps Abe Vigodas, Rossy, Old Man Stretch

Thang

• • At one end, do 10 LBCs (Little Baby Crunches) and 1 Big Boy Sit-up.
  • Bear-crawl or lunge walk the 30 yards down.
  • Walk back, do 9 LBCs and 2 Big Boy Sit-ups.
  • Bear-crawl/lunge walk back down.
  • Repeat, descending the LBCs (8, 7, 6…) and ascending the Sit-ups (3, 4, 5…) until you hit 1 LBC and 10 Sit-ups.
  • Do 4 rounds of:
    • 20 seconds: High Plank hold or shoulder taps.
    • 10 seconds: Rest.
    • 20 seconds: Merkins (push-ups) focusing on a tight, rigid core.
    • 10 seconds: Rest.
    • Move directly into: 10 Mountain Climbers (4 count) × 3 sets.

• Do 3 rounds of:
  • 45 seconds: Plank Jacks
  • 15 seconds: Rest.
  • 45 seconds: Freddy Mercury
  • 15 seconds: Rest.
  • 45 seconds: Pickle Pusher
  • 15 seconds: Rest.

• • •  

•  

• •  

Jog 100 yards down field and 100 yards back.
Mary
Rossy, Low plank, Cobra Stretch 
COT
I was asked twice to Q this week and I took them both. The most I have Q’d in a week and actually the most in a month. I’m getting the hang of it and it feels good to contribute.