Archives: Warm Abs Cold Six

  • When: 20171210
  • QIC: Cowboy
  • The PAX: Scully, Hugo, Cowboy
  • Three PAX came out to the chilly and still wet Sloth Hill this morning. The ever-present Scully, along with Hugo and YHC (Cowboy). Theme today was warm abs and cold six, by default of endless ab exercises. The Thang was determined on the fly by YHC, which Scully pointed out should make for fun posting the back blast. So here goes….what I can recall.

    The Thang

    Warmarama

    • 25 Side Straddle Hops – IC
    • 20 Imperial Walkers – IC
    • 20 Mountain Climbers – IC
    • 20 Little Baby Crunch – IC
    • 20 Arm Circles – IC (10 Forward / 10 Reverse)

    Mosey to grass circle (unnamed to date) – near Scully Park

    10 Flutter Kicks – IC

    Run/mosey to nearby exercise station perform 10 Dips return to circle hold plank for six, completed 3 Sets

    Around big loop stopping 12-13 times to perform the following Ab exercises in sets of 20.

    Big Boy Sit-ups, Box Cutters, Reverse Box Cutters, Leg Raises, LBC’s, Flutter Kicks – rinse and repeat.

    Up Big Hill “Spine” to top for 20 sit-ups, then back down “Spine” and over to pavilions for 20 step-ups / box jumps, Back up hill for more LBC’s.

    Back to flags for COT…holding plank for namearama and countarama

    YHC read Bible Verse Jeremiah 29:11

    “For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.”

    PAX offered prayers of thanks , and prayers for those who find themselves alone this Christmas Season.

    Cowboy

    F3 Hampton Roads