Fight of the Flab

Preamble:

Fight the abs to submission!

Warm-O-Rama:

Abe Vigoda x 10

side straddle hops x 10

chinooks Squat x 10

all in candence

The Thang:

Augmented Corners – 3 exercises on each corner – run lap to next corner and do next set, etc.

new exercises introduced to group –

LBCs with Knees wide

Ab Halos

Side Plank thread the needle

ABCs

Bay City Scissors

when we got to 6am added 30 sec plank after each exercise

COT:

Travel prayers for those travelling and those ailing

praises for F3 group event – 6 who helped out

praises for family and friends

Naked-Man Moleskin:

Corner 1

LBCs knees apart x25

ABCs

Bay City Scissors – 30 and 30

corner 2

Boxcutters x 30

Hammers x 30

Reverse LBCs x 25

Corner 3

Hammers x 25

Side Plank Thread the needle – 20 each

LBCs x 25

Corner 4

Heel Touches x 25

Crunchy Frog x 25

Ab Halos / 15 in each direction