As we continued in Geek Week celebrating my 55th BDay and 2 year anniversary in F3, we focused on core. At the end of it all we did 240 reps of random core exercises plus some extras all while covering over 2.5 miles. Well done men!
Warm up
- Good morning
- Side twists
- LBC
- Low/slow flutter kicks
- Side bends
Thang 1 – Ladder work
- Starting point – 10 LBC
- 1st light – 10 Box cutter
- 2nd light – 10 WWII
- 3rd light – 10 Hello Dolly
- 4th light – 10 Homer to Marge
- 5th light – 10 T-Bone
Thang 2 – 5s on the hill
- Top – T-Bone
- Bottom – Hello Dolly
Thang 3 – Pre Mary
- 10 American Hammer
- 10 Flutter kicks
- 10 each LBC, then knees L, then knees R
Thang 4 – Mary
- 10 LBCs
- 30 second 6″ hold, recover, the thirty second 6″ hold
- 10 Flutter kicks
- 100
Thang 5 – Have a Nice Day