Core Chaos

AO: The Paragon

When: 06/12/2018

PAX: Fleetwood, Tebow, Hombre, Cricket, Hasbro, Drumstick, The Mole, Swisher, Homeboy, TitleMax, Manning, Crack, Primo, the Butcher, Wigam, Legionarie, Goodhands, Nomad, Dandy

QIC: Dandy

Remember – Mind over matter, if you don’t mind, it doesn’t matter.

The brave 19 (OK 18, I knew what was coming):

OK, while Smurfette thinks it is open distain for how F3 does cadence, it is really the fact that I was trained by this man on how to lead workouts and it is tough to unlearn when you are not too bright.

https://www.youtube.com/watch?v=moNw4sDaTpQ

The workout

 

Mosey to Side Straddle hop (25),

Merikans – 20

Flutter kicks – 25

Superman – 25

Side Straddle hop

 

Short Mosey to

Jack Knives – 20

Back extensions – 25

Leg levers – 20

 

Short Mosey to

Incline Sit-ups – 10

 

Short mosey to

Cris crosses

Supermen

Leg levers

 

Short Mosey to

Dips (slow 20)

 

Short Mosey to

Flutters

Back extensions

 

Short Mosey to

Wall sits

 

Short Mosey to

Crab soccer uphill

Bear crawl downhill

 

Short Mosey to

Flutters

Supermen

Leg Levers

Half sit-ups

 

Short mosey to

Merkins 15

 

Close – So the story about my walk with my grandfather got me thinking, and I have asked my father to identify the soldier in the story so I can do a little more research on him. I will let you know what I find out.

 

The key lessons for me that day were:

1 – Get up early or you might miss something important (or profound)

2 – Small acts of kindness can change many lives for the better (even decades later)

3 – Everyday is a beautiful day

 

Thank you all so much for coming out and tolerating my stumbling cadence calls and my late back blast.

 

Finally, don’t think I have abandon you, but I will be traveling for most of the next 6 weeks, but I do promise I will bring chocolate milk to a workout soon.  And maybe some more core exercises.

Best,

Dandy

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