NOW YOU KNOW YOUR ABC’s
Conditions: 24 degrees and windy, c-c-c-cold until we ducked behind the church to get out of the 8mph wind. Clear morning, bright stars, best time of the day!
Attempting to follow an ABC acronym, YHC scoured the F3 site for an alphabet soup of new exercises. The PAX seemed thrilled and annoyed. The Alligator Merkins appeared to inflict the most pain (noted).
The Five F3 Pillars acknowledged. Disclaimer accepted by all
SAMPLE Stretch to start:
SSH Casey Kasums/Neck/Trunk (OYO)
A – Abe Vigodas OYO
M – Merkins
M – Mountain Climbers
P – Peter Parkers
L – Side Lunges
MOSEY
Around church, then mosey around p-lot btwn the following exercises:
Alligator Merkin – alt. stepping hands forward on merkin reps – 50 ft (like an alligator walking)
Butkus x 3 (quick curb steps for 30 sec./30 sec. rest)
Ciabatta – 20 seconds workout/10 second rest as follows:
(Merkins/Sundials/Monkey Hump/Squats)
ABS OVER EASY
American Hammers
(Bicycle) Freddie Mercury
Crunches – Little Baby ones
Dying Cockroach as follows, 10 reps:
(Lie on back, touch opposite Hand-to-foot)
Elevations – as in Low Leg Elevations
Flutter Kicks
BLOCK PARTY
Air Chair for 10 (like the people’s chair but w/o the wall, and holding a block)
Bolt 45’s – squats full-to-half then half-to-bottom 15 each position (From Usain Bolt, Olympic Runner)
Clock Pendulum: lift weight pendulum style to the left then to the right, no swing
Duck Walk w/o block – 5 parking spaces and back
Elf on the Shelf (Standing position, lift block from ground left to high above head and back down to right side on ground) 10 reps OYO
Mary – Dealer’s Choice ABC-themed, ideally
Air Angels, WWI’s, Reverse Crunches, Carolina Dry Docks
COR, NOR, COT