Welcome to ABSgard!

6 PAX met in the gloom of Asgard for a core-focused beatdown.  No FNGs, I’m clearly not a professional so please modify as needed.

COP / Warm Up

• SSH x20 IC
• Don Quixote x10 IC
• High Knees x20 IC
• LBACF x15 IC
• LBACB x15 IC
• Wonder Bra x15 IC
• Butt Kickers x20 IC

The Thang

Tabata Style 40 secs on, 20 secs break.  Move to the next exercise after each round.

• Seated Reverse Crunches
• Burpees
• LBCs
• Parker Peters (Like Mnt Climbers, but knee goes across the body to opposite side)
• Flutter Kicks
• Side Plank Holds (20s Left / 20s Right) – arms out straight like a cross
• Freddie Mercury
• High Plank Toe Taps
• Crunchy Frogs
• Groiners
• Homer 2 Marge
• Reach Ups (Like a BBSU, but reach for the sky with your hands)
• Run 1 lap (approx 1/4 mi)

Repeat (PAX completed 2 full rounds)

5 mins remaining allowed for a round of dealer’s choice giving PAX an opportunity to lead a cadence exercise.

• Crush – LBC x10 IC
• Feud – Tempo Merkin x10 IC
• Roddy – Superman 10 sec hold
• Mello – SSH x20 IC
• Crotchless – Tempo Lunges (L x10 + R x10) IC

Countarama
Namearama

Prayers

• Bartles – restless night. Missed you brother!
• Mellow – Family and Work Decisions
• Crotchless – Safe travels for family this weekend and scans for Ian on Wednesday next week

Pledge

Thank you for allowing me to lead you HIMs!

Sasquatch