Posted on by f3Vila

Xmas Abs II: Smells Like Christmas Spirit!!

AO: Beast Ridge
Date 12/18/17
Q – Vila
PAX – Angus, Prosciutto, Best in Show, The Whittler (FNG)
Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x15
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Plank IC x10
  7. Merkins IC x12
  8. Down Dog x15
  9. Mountain Climbers IC x12
  10. Plank IC x10
  11. Forward Fold x15

 
Transition:

  1. Mosey around the field to explain the workout
  2. Run to first corner
    1. 8 count bodybuilder (8cbb) OYO x5
  3. Run to second corner
    1.  Monkey Humpers OYO x15
  4. Run to third corner
    1. LBCs OYO x20
  5. Run to home and hold plank until all catch up

Increase the reps at each corner by 5 for 3 more rounds
Cycle:

  1. Set up a 10 yard field
    1. Inch worms down
      1. SSH x15
      2. Lunges back
    2. Lateral roll merkins down (squerkins)
      1. Squats x15
      2. Lat roll merk back
    3. Crab walk w/ tricep dips down
      1. BBS x10
      2. Commando crawl back
  2. 12 rep merkin wheel

10mom:

  1. Flutter kicks IC x15
  2. Freddie Mercury’s IC x15
  3. LBC’s IC x15
  4. Crunchy Frog IC x15
  5. Leg climbers IC x15 each
  6. Pickle dippers IC x15
  7. Hollywood’s IC x15 each
  8. Love Handles IC x15
  9. Plank jacks  IC x15
  10. Box cutters  IC x15
  11. Rosalitas IC x15
  12. V sits IC x15

Quote:
With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.
 
Count
 
Names
 
Prayers:
Park Canyon Apartment Fire victims
Angus’ wife’s pregnancy
Prosciutto’s friend’s loss
Folks travelling for the holidays
KROM!
 
Swinging hammers,
Vila