It was the last weekday of spring break, yet 14 PAX joined us in the gloom for a solid core workout.  Mumble chatter was significant and welcomed!

Getting right to it….Disclaimer then a mosey to warmup:

• SSH’s – 25
• Low Slow Squats – 10
• Windmill – 10
• Moroccan Nightclubs – 25
• Cherry Pickers – 10

Mosey to the other side of the eatery strip to get out of the wind a bit.

We took a moment to discuss the word of the month, Worthy…and then got after our cores!

• LBC’s in Cadence – 15
• Flutter Kicks in Cadence – 25 (that is a LOT)
• Hello Dolly in Cadence – 15
• Run a lap of the parking lot and then Rinse and Repeat

Split the group into two lines and we did a relay sprint race just to get the heart pumping a bit and give our core a short break

• Hello Dolly in Cadence – 25
• Freddy Mercury in Cadence – 25
• Big Boy Sit-Ups, together as single count – 10
• American Hammer’s in Cadence – 15

To mix it up a bit, People’s chair with 3 popout burpees from each PAX

• Merkins in Cadence – 10
• Diamond Merkins in Cadence – 10

Run another lap around the parking lot for a breather

Rinse and Repeat the last round of core exercises

• Hello Dolly in Cadence – 25
• Freddy Mercury in Cadence – 25
• Big Boy Sit-Ups, together as single count – 10
• American Hammer’s in Cadence – 15

AMRAP style we did two rounds of exercises

• Low Slow Squats
• PAX individual choice, but had to be an exercise they really hate doing.  We had burpees to big boy situps, but the PAX all pushed themselves outside of their comfort zone!

Mosey back to COT

It was a fun group, and as usual, completely honored to lead my Brother’s in this workout!

Smithers…Out!