AO: Apex

When: 08/03/2020

PAX:

Number of Pax: 6

Pax Names: Dump Truck, Ratchet, Snap-On, Spock, Tenderloin, Vespa,

Number of FNGS: 0

FNG Names:

QIC: Vespa


Nothing but ABS today!!

All exercises are 25 reps, 4 count unless otherwise stated.

Warm-Up

Mosey over to the other side of the parking lot.  11 SSH, 5 Weed Pickers, OYO Michael Phelps, mosey to the concrete pad under the church awning.

Plank-Opposite Knee Tap

*new exercise called Pop Goes the Weasel-start on both knees and explode up to feet.

1 Minute Elbow Plank

American Hammers

*new exercise called Swirlies-on 6, legs raised 6-12 inches together, move both legs in a circular motion

Abmat BBS-legs in a groin stretch position, balls of the feet together

Scissor Kicks

*new exercise called Touch the Sky-on 6, knees bent, arms straight up, perform a LBC’s by bringing arms straight up and bring back off the ground.

Growing Pains-25 LBCs, 25 BBS, 25 second Superman (did 5 reps of each then a Superman, 5 times)

J-LOs

Alphabets-on 6, legs together, 6-12 inches off the ground, spell out capital letters

R elbow side plank, 25 seconds

L elbow side plank, 25 seconds

Imperial Walkers

Hillbillies

Bicycles, with arms clasped behind head

Straight legged, BBS with a medium sized coupon

*new exercise called Self Service (never been that close to my junk before)-legs in a groin stretch position, soles of feet together, on 6, with a coupon.  Bring arms with coupon and chest up and towards your feet, extend legs out straight and simultaneously lay back.

Hip, Rock, and Raise.

Two Minute Elbow Plank.

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