Ab-i-licious – Timeshare 08/31/17

Ab-i-licious – Timeshare 08/31/17

Workout Date:

08/31/2017

QIC:

Beaker

PAX:

Cubbie, Crayola, Beaker

The Thang:

YHC’s neck and shoulder had been acting up again most likely from a mixture of #spreadsheeting at work and excessive burpees and merkins over the summer.  Therefore YHC decided to put the upper body on IR and #DoSomething decidedly not upper body (or lower body for that matter.) Which leaves us with 45 min of Mary.  Wanted to show the #Timeshare boys how to work around IR issue.  Tried to keep the Mary from turning into a slack-o-rama by changing up positions often.

Conditions:  low 70’s and awesome.

Disclaimer

At 1 minute warning given to Crayola thinking it might be a blind date when Cubbie rolled up and we were off.

WARM-O-RAMA

  • 25SSH IC
  • 15 TTT IC
  • 15 LBC’s IC
  • 15 Flutters. IC
  • 20 Wacky Jacks IC
  • 10 IW IC

Mosey to nice rubber-coated playground at McLean park.

  • 15 IW IC
  • 15 Imperial Squat Walkers IC

Plank-o-mama: No break between exercises

  • 15X Dancing Bears IC
  • 15X Dying Cockroaches IC
  • 20X Hydraulics IC
  • 30 LBCs OYO
  • 10X Shoulder taps IC / 10X left leg off the ground variant / rinse and repeat right leg up. 10X
  • 20x IC Reverse crunch

Dora (just made it work being 2’s a party and 3’s a crowd for this set)

  • 50 WWI situps (the exact kind in the nation lexicon, not what YHC has called 3 different ways)
  • 100 Crunchy Frogs
  • 150 Plank Jacks
  • 200 LBCs
  • Partner runs to picnic shelter and back.
  1. 8X IC Gas Pumps (wide leg) #smoked
  2. Pretzel crunch 10X OYO each side.
  3. Susanne Somers 20X IC each side #crowdpleaser
    1. [Susanne easily has to be in the top 10 most awkward exercises to do with a group of men.  YHC recommends that they be done at every convergence! #maintaineyecontact]

Mosey back to startex.

Plank Rotisserie [true test if your abs are smoked or not]

  1. Hold Plank 1/5 allotted time 30sec today
  2. Left arm up side plank 30sec
  3. Face up plank 30sec
  4. Right arm up side plank 30sec
  5. Plank 30sec

.

Count-a-rama 3

Name-o-rama

Announcements:

Reminder Team Dad Sept 19th: http://f3grandstrand.myrtlebeacheventmaps.com/event/team-dad-riverside-elementary/

Devotion:

 I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.  (Galatians 2:20)

Prayer

-BEAKER

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