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