Core is the Key

Posted on Posted in Backblasts
  • When: 7/14/20
  • QIC: Eileen
  • The PAX: Hey Big Papi, Radar, DialUp, Pyro, Heisneberg, Mr. Woodchuck, Pick Six, PUD, SeatDown, Sticky Rice, Septum, 4 Points, Gecko, Farah and Farah, Snuffy, Bowser, Fued, Bert, Bouche, Synapse, Night Desk

Welcome to the Gloomidity! July in Jacksonville is something special.

22 PAX! Keeping us in Problematic Status.  New Launch coming soon for west end of Baymeadows/San Jose area to help this “problem” of growth!

In honor of the launch at Fleming Island Saturday, the Q did a repeat of one part of that beat down. It was so simple and effective! Why not enjoy it again? Plenty of reasons, according to PAX.

  • 5-minute AMRAP Circuit 1:
    • 1st cone 10 merkins
    • 2nd cone 5 burpees
    • 3rd cone 10 merkins
    • 4th cone 5 burpees
    • Run back to start
  • 5-minute AMRAP Circuit 2: Abs
    • 1st cone 10 Squats
    • 2nd cone 5 V-up
    • 3rd cone 10 Squats
    • 4th cone 5 V-up

Core:

  • High Plank – 1 min
  • Squat to High Plank – 20 OYO
  • Squat with rotations – in cadence
  • Bear Plank with Rotational Foot Tap – 40 OYO
  • Side Plank with Crunch – RIGHT, in cadence
  • Crunchy Frogs– 20 OYO

Jog Around Loop

  • Low Plank – 1 min
  • Squat to High Plank – 20 OYO
  • Squat with rotations – in cadence
  • Bear Plank with Rotational Foot Tap – 40 OYO
  • Side Plank with Crunch – LEFT, in cadence
  • Crunch Frogs – 20 OYO

NOTE: I’ll admit…The Bear Plank with rotational foot tap – looked kind of like a dance move. And a dance-ish song was playing….Q was glad Jumanji was not present. One of my first Q’s I did some karaoke – which is now common! – and Jumanji thought he’d joined a jazzercise class. Heisenberg get’s naming rights to the Bear Plank with rotational foot tap – now called, The Dancing Bear.

Partner Up: 1st partner planks or LBCs or BBSUP

  • Partner runs to Shelter – 20 box jumps
  • Partner runs to Shelter – 20 dips
  • Partner runs to Playground – 10 Pull Ups
  • Partner runs to Sidewalk – 10 burpees

I gotta be honest – I thought this was going to be tough on the core. Not so much. I think we need one of those LIFO ab fests…he used to really bring the ab work. LIFO? What you got??

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