You Can’t Spell Abs Without a W
QIC: Zima
Date: 12/5/23
PAX: Adobe, Bruin, Cash, Drano, Harden, Rubber Ducky, Rudolph, Schneider, Skyline, Sour Mash, Subfloor, Van Gogh, Ziggy Stardust, Zima
WARMARAMA.
Some time-wasting bullshit with at least a few burpees sprinkled in to get the heart rate moving.
BEATDOWN.
| 1 – CIRQUE DU SOLEIL ABS (10 reps/10s hold)
Crunch (hold) LBCs (hold) Legs Straight Up Crunch (hold) Juanitas (hold) Single Leg Crunch (L) (hold) E2K (L) (hold) SLC (R) (hold) E2K (R) (hold) March Run Both Legs Down (hover) Reverse Crunch (hold) Scoop It Out Reverse Scoop Gas Pump-ish (hold) Scissors Bring it Up Pulse Ups High Toe Touch Lower it Down Scissors (hold) Both Legs Half Way Up (5) Right Leg Up (5) Left Leg Up (5) Right Leg Down (5) Left Leg Down (5) Both Legs All the Way Up (5) Spread ‘Em (5) Close ‘Em (5) All the Way Down (5) |
2 – CRAZY SUPER IN-SHAPE YOUTUBE LADY (30s, no rest)
Crunch Reverse Crunch + Extend Crunch Jacknife Dead Bug (fast) Sky Presses Crunch + Knee Lift Boat Hold Toe Reach Leg Lift Crunch Oblique In-N-Out (R) Oblique In-N-Out (L) Starfish (slow) Crunch + Floor Tap Boat Hold Reverse Crunch + Leg Extension + Pulse Up Sitting Leg Lift Gas Pumps Scissors Low Flutters Crunch + Leg Lift Straight Leg Bicycle Elbow Plank |
3 – ATHLEANX (25s/5s)
Figure 8’s Reverse Crunch Swipes Bicycle Situps Slow Pulse Ups 3 Way In-N-Outs Backward 7s Frog Situps Corpse Crunch Scissor Crunches E2K Planks Butterfly Situps One Leg H2H |
4 – RANDOM F3 FAVORITES (30s/5s)
Hip Raise Scissors Elbow Spider Planks WWI WWII LBC Low Dolly Low Flutter Mutton Crunch Box Cutters Pickle Pounders Pickle Pointers |
5 – MARY
Alphabet (who needs Ws?)
DONE.
ANNOUNCEMENTS:
- Bulk shirt order is complete, but you can still order on your own until the 8th
- Christmas party on 12/13
- Convergences: Christmas, New Year’s, 10 Year
- This was an ABSolutely ridiculously stupid idea
PRAYERS:
- Mrs. VG
Zima Out.
