5 Minutes Abs – Intro MTM’s and Mime

IMG_7500 = Video Evidence

It was a perfect day to post at F3 at Southisde Park in San Marco for BOHICA. The reign of PUD continues.

In light of the face that most Pax have long since lost defined abs, this seemed like a good area to spend a little time. This would mean that YHC would break after from the stigma of lifting heavy things.

WARM UP
– 20 SSH Burpees: Perform 5 SSH IC, then drop and do 2 Burpees. Once you are finished with Burpees, continue SSH IC.
– Tie Fighters : LBAC’s in a lunge position. 10 IC FWD with R leg forward. 10 IC BWD with L leg forward.
– 10 Alarm Clocks : lie on ground- back of head and heels touching ground. Get up (as quickly as possible). Hop up. Rinse, repeat. (I forgot to do these. If we repeat this Beatdown I’ll work it in).

THE THANG – Run to loading dock
– 25 Mike Tyson Merkins : Place your feet flat against a wall which you will use to slightly explode forward during the movement. Recoil driving butt towards the wall – arms should be fully extended.
– Parking Lot Tracers : PAX starts at one point on a parking space line. PAX runs/sidesteps/runs backward while tracing the lines on the parking lot.

THE THANG 2 – In front of library
– Captain Thor : 1 BBSU to 4 Am Hammers. Try to get 10:40.
– Leg Lifts : 3 * 10 Circle In + 10 Out
– Heels to Heaven : 3 * 10
– Mime Walk Up then Down : 3 * 10 – On 6, pretend you are walking up then down a wall. Slowly…
– Scissor Kicks : 3 * 10
– Mountain Climbers : 1 minute
– Bicycle: 3 * 10
– Groiners: 3 * 10
– Hollow Hold Flutter Kicks : 3 * 10
– Hollow Hold Side to Side : 3 * 10 – like windshield wipers
– Run to Library Entrance & Bear crawl to end: 30 yards
– 25 Mike Tyson Merkins

THE THANG 3 – Run to field
– Burpee Dan (Modified) : 1 Burpee : 4 lunges to sidewalk. Return w/ 2 burpees : 8 lunges back to line. Rinse and repeat increasing burpees by 1. 3 Burpees + 12 lunges. (A true Burpee Dan would increase Burpees but stick w/ 4 lunges)
– 10 Pull ups

COT
– F2 at Wicked Barley tonight
– Xenu – Work
– Boucher – Family
– Gekko – Pray his tooth doesn’t fall out again
– Groundspeed – Fun (and safety) w/ Flying
– Saigon Sam (and Son of Sam) for stepping up to the BRR
– BRR meeting at Wicked Barley Aug 10th
– Q-Source – Prayers for discernment
– SOD – That he has the moxie to step it up & best Gekko in some physical challenge

Cya,

PUD