Let’s get to the “CORE”!

Five men, including YHC, stumbled into the early morning, albeit warm, gloom to strengthen their CORE.  Here is how it went down…The Thang….

Warm-up (Static Stretching)
1.  Head/Neck Rolls
2.  Deep Breath/Chest Stretch
3.  Tapas Stretch (Horse Stance)
4.  Side Stretch

Warm-up (Ballistic Stretching)
1.  Feet Kicks/low jog
2.  Huggers
3.  Reachers
4.  March in place – knees to hands/fists – move to wide legs
5.  Jog in place – wide legs, butt kickers
6.  Running lunges – straight arm or climbers

More Stretching…
1.  Standing Wide Leg Hamstring stretch – inhale up, fold over and touch ground
2.  Train Track single hamstring stretch – alternate front leg, fold over front leg to ground
3.  Quad stretch – grab ankle on left foot while balancing on right, repeat

CORE Exercises – keep core tight at all times, focus on breathing (Hatha)
1.  Stacked Hand/Feet Push-up – 5 each side, repeat (1 min OYO)
2.  Banana Rolls – roll on each side, hold, repeat (2 full rolls up and back) – follow YHC
3.  Leaning Crescent Lunges – 10 ea side – Follow YHC
4.  Sphinx Push-up (1 min OYO)
5.  Bow to Boat (1 min follow YHC)
6.  Low Lateral Skaters/lifting foot off ground (1 min follow YHC)
7.  Side Hip Raise w/leg lift (10 ea side OYO)
8.  Mountain Climbers to Charturanga run (1 min follow YHC)
9.  Walking Push-ups – Four steps forward and back (1 min follow YHC)
10.  Superman/Banana – (1 min follow YHC)
11.  Reach High and under push-ups (1 min follow YHC)
12.  Plank to Chaturanga ISO (1 min follow YHC)
13.  Table Dip/Leg Raise (1 min follow YHC)

Mary – More stretching since we did abs above
1.  Inhale up/Back & Shoulder stretch
2.  Ballistic Huggers
3.  Stir the Pot of soup (Riblet likes tomato!)
4.  Standing wide leg hamstring stretch
5.  Cat to Cow (exhale in Cat/Inhale for Cow – I’ll get it right one day Deuce!)
6.  Pigeon Stretch grabbing opposite ankle for extra quad stretch

COT – Lead by BBQ

Mole Skin

• Thanks for letting me change it up a bit.  I feel that strengthening your CORE is really important and I hope you all notice your abs aching a little bit today. If not let me know and I’ll turn it up a notch next time.
• @Solo – Food Pantry – anything and everything, especially cotton balls!
• @ BBQ – Still looking for slightly used tennis shoes for Sole Redemption.  I gave him 3 pairs today!  So he needs to do 30 burpees, who is the winner here?  Me for donating shoes to a good cause or BBQ because he is now stronger for doing the extra burpees?  I think we ALL WIN!
• Tomorrow is Bootcamp.  Schedule C has the Q