Five hombre’s from the 28216 came out on a cool morning with a chance of snow in the forecast to get their collective ab on. They. Got. Shredded.
Warm-O-Rama
Dynamic stretching platter
The Thang:
Mosey to covered ab station for 45 Minute abs. Check that, more like 40 minute abs when you account for the warm-o-rama.
Ab station – set 1
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Crunches x30
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Ankle ups x15
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Bicycle x15
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Hands under hips on elbows – bicycle just legs x15 (renamed the “recumbent bicycle” on the fly)
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Boat pose – mason twist x15
We did this twice then Plank for 1 minute
Ab station – set 2
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Legs 90 degrees – reverse curls (ankle ups) x 20
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Legs 45 degrees – high flutter x 20
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Boat pose – mason twist x 20
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Alternating full leg lifts x 20
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Half WWII sit ups x 20 (renamed “WWI” on the fly)
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Freddie Mercury x 20
Ab station – set 3
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Knees to one side stacked on each other
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Crunches for oblique’s x 20
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Hands above knees – pulse oblique’s x 10
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Hands above knees – hold oblique’s for 10 count
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Change sides and same thing
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Knees bent feet flat on ground – Alternating ankle taps x 20
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Freddie Mercury x 20
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Legs 90 degrees hands on ground – ankle ups with twist to each side x 20
Ab station – set 4
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Do each of these for one minute:
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Plank with alternating shoulder taps
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Boat pose
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Bicycle
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Elbow plank with dolphin (arch back up)
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Bottoms of feet together and crunch
Ab station – set 5
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On back, legs flat, elbows out, do alternating crunches to sides x 20
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Knees up, pulse with shoulders off ground x 20
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On back, knees up, elbows out, do alternating crunches to sides x 20
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Knees up, pulse with shoulders off ground x 20
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On back, feet down, do alternating crunches to sides with bringing one leg up and extend other leg to front x 20 (this was not pretty during the demonstration and even less pretty during the execution)
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Knees up, pulse with shoulders off ground x 20
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On back, feet down, bring both knees up for front crunch x 20
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Knees up, pulse with shoulders off ground x 20
Mary
See above. You were expecting more?
Moleskine
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Workout idea was hatched by Q since legs are still a little tender post the half marathon
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Craft Beer Half Marathon this past weekend was a great event. Beautiful course primarily on the greenways in University and my finish time allowed for some sampling before they ran out. Some late finishers may not have been so lucky, and while the race coordinators learned a few things about logistics, they also could have run faster.
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Holy Freddie Mercury / Bicycle today. That was Tour de France-esque
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In what is easily a workout first, not one mercan was performed today
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Pax not comfortable with the use of the word pulse so many times today
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You should have heard the utterances, songs and motorboat sounds during the Boat Pose
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With the benefit of hindsight, there are probably better vehicles to hijack for purposes of grand theft auto than an ambulance
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Q's stated goal from the workout: If pollen season has you down, I hope when you sneeze tomorrow you think of me
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There apparently is some crazy motha’ rucking in store in the future for Arizona and Hambone. Carrying an extra 20 pounds over 26 miles? How long are you allowed to be constipated for in order to “make weight” prior to race day?
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Slippery slope of downward debauchery was on display again today. Here’s an illustration of how this typically goes. Knees to one side stacked on each other….leads to —> Spooning…..leads to —> Read me a story……leads to —> How about some warm milk to go with that….leads to —> I rolled over into the wet spot
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Overheard on or around Ab Station set 4 – Perhaps the Jimmy Johnson 400 last week was not that bad after all
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The crew definitely had a case of the Silly Serum this am. Q did not sleep too well last night so wished I captured more
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Halftime Carolinas is comprised of a team of individuals who are dedicated to helping you understand yourself better, hear from God more clearly and find ways to plug into the “good works God has planned in advance for you.” (Ephesians 2:10). The Halftime Carolinas Annual Alumni & Friends Luncheon is on May 3 at the Charlotte Country Club.http://halftimecarolinas.org/
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Great work men!