Core

Event Date

Sep 24, 2019


Six core disciples made it out to the Quarry to get cut to the core and/or shredded with today’s installment of isometric exercises.

Warm-o-Rama

Dynamic stretching platter. Soft gayze to the waxing gibbous moon. And 10 mercans

The Thang:

Core ISO. Do various and numerous core exercises with some running added in to mix it up.

Long Mosey to covered ab station

Ab station 1

  • Crunches x30

  • Ankle ups x15

  • Bicycle x15

  • Bicycle just legs x15 (unicycle?)

  • Boat pose – mason twist x15

Do above exercises twice then Plank 1 minute

Short mosey around front of school

Ab station 2

  • Crunches for obliques – 20

  • Pulse obliques for 10

  • Hold obliques for 10

  • Alternate sides and same thing as above

  • Alternating ankle taps

  • Freddie Mercury – 20

  • Ankle ups with twist to each side

  • Side plank 1 minute x 2

Short mosey around front of school

Ab station 3

  • Legs 90 degrees

  • Legs to 45 degrees and hold

  • Legs to 90 degrees

  • Legs to 45 degrees and hold

  • Legs to 45 degrees then in to chest

  • Ankle ups

  • Legs flat, alternating crunches to sides – 20

  • Knees up, pulse with shoulders off ground – 20

  • Knees up, alternating crunches to sides – 20

  • Knees up, pulse with shoulders off ground – 20

  • Alternating crunches to sides with bringing one leg up and extend other leg to front – 20

  • Knees up, pulse with shoulders off ground – 20

  • Bring both knees up for front crunch for 20

  • Knees up, pulse with shoulders off ground – 20

Short mosey around front of school

Ab station 4

  • Legs 90 degrees – ankle ups – 20

  • Legs 45 degrees – high flutter 20

  • Boat pose – mason twist 20

  • Alternating full leg lifts – 20

  • Half WWII sit ups – 20

  • Freddie Mercury – 20

Moleskine

  • Workout idea was spawned from curling camp this weekend, since instructor said the best way to improve your curling is to improve your core

  • There was a friendly wager to the winner of the App. State/UNC football game on Saturday. Apparently El Tigre owes Surf a back rub

  • Q actually had two more ab stations at the ready if we had time….

  • Some new brewery options coming to the Denver area

  • Always have a cover tune ready to belt out if the opportunity arises. Q’s go to cover tune is Jack and Dianne

  • Curlers are a very friendly breed, and boy they sure can party

  • There was some gear head talk amongst two of the six today. The other four did not have much to add besides a Cooter reference. Not that cooter

  • WTF is a pulse?

  • Talk of assembling some F3 brethren for storm cleanup work in the Outer Banks. More talk of trying to do something more local

  • Great work men!