Abs City

January 13, 2019

AO: Higgins

Q: Goldstar

Pax: San Diego, Wilson, Nader

Warmup:

SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Cotton Pickers IC x20

Windmills IC x20

Bobby Hurlies x20

Mosey around the track

Pit Stop for pull ups

Captain Thor

An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.

James Bonds

On your 6 in seated row position (leaning back with legs about 10 inches off the ground) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count. Swing finger gun all the way to the left for 10 count and then back to the middle for hold as long as you want.

LBFCs

Aka Little Baby Flutter Crunch. On your 6, feet do flutter kick while upper body does crunch. Ignore number of times your legs move, only count crunches x20 oyo

Roasted Pig

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

20 heel touches

10 Merkins

COT

Counterama

Namerama

Photo

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