Core Responsibilities

AO: Shadow

When: 01/15/2019

PAX: Madoff, Sleeper, Chain Gang, RatTail, Snake Oil, Seles

QIC: Seles

Six hearty souls gathered in the gloom on a crisp January morning to get reintroduced to their core.  As BiBo noted on Saturday, plank is one of the best core exercises there is.  YHC still has a hard time planning a 45-minute workout so the PAX were able to get the core workout in without having to do the Grateful Dead planned for the end!

The Thang

16 Imperial Walkers, 8 Floyd Mayweathers, 16 Side Straddle Hops, 8 Mountain Climbers, 16 Sumo Squats, 8 Kitty Kats i.c. Rinse & Repeat

Mosey to Picnic area for Dips: 3 sets of 12 reps

Mosey to Seles stop for Mary: Partner up.  #1 does Heels-to-Heaven while #2 runs up and around the upper parking lot  3X

Mosey to flagpole plaza: Same partners.  #1 does Plank (any kind) while #2 runs a 400 m lap around the track  Rinse & Repeat

Mosey to the Pit of Pain: Find a rock for 3 sets of 16 curls without putting down the rock  (YHC warned everyone at the beginning to choose the rock wisely; unfortunately Chain Gang and Rat Tail had eyes too big for their biceps!).

Mosey to Seles stop for Mary: 3 sets of obliques (L over R then R over L) 16 reps with no rest in between sets (YHC was trying to regain a little time to get more of the plan in but to no avail)

Slide over to the wall near the Seles stop.  Same partners.  #1 wall sits while #2 runs up and around the upper parking lot  3X

Mosey back to start for 10 hand-release Burpees oyo

COT (Madoff took us out; good to see Chain Gang and Rat Tail back after a brief absence)

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