An Ab-Solute Good Time

Disclaimer

COP – Sugar

34 degrees.  Rain, slush.  3 PAX overcame the temptation to fartsack.

Warm-up

• SSH IC x 20
• TTT IC x 10
• Hillbilly Walkers IC x 10
• LBAC forward IC x 10
• LBAC reverse IC x 10

The Thang

Mosey to Pavilion.

Captain Therkins – 1 BBSU and 4 American Hammers starting at 1:4 ratio followed by 5 merkins.  Performed one rep and then run to other end of Pavilion increasing reps up to 10:40.

12 Pillars – ab exercises in reps of 12, 24, 36, 48 and 60s. Start at first pillar, perform exercise, bear crawl to the next pillar, rinse and repeat up to 6^th pillar then back down the ladder using crawl bears to the next pillar.

• 1^st pillar – 12 heals to heaven
• 2^nd pillar – 24 boxcutters
• 3^rd pillar – 36 Freddie Mercuries
• 4^th pillar – 48 flutter kicks
• 5^th pillar – 60 LBCs
• 6^th pillar – 1 minute plank
• 7^th pillar – 1 minute plank
• 8^th pillar – 60 LBCs
• 9^th pillar – 48 flutter kicks
• 10^th pillar – 36 Freddie Mercuries
• 11^th pillar – 24 boxcutters
• 12^th pillar – 12 heals to heaven

Finished out time with 11s – start with 1 Mike Tyson and 10 V-Ups.  Run  to  other end of Pavilion in between reps until 6:15am.

Mary – No time left.  Think we got enough ab workout today.

Announcements  – Feb. 20^th convergence at the Range.  IH will be closed.  IH PAX are encouraged to bring fruit.

COT/Prayer