Abs of Steel

Five men sprung out of bed into the murky, rainy, gloom for their weekly Broga beatdown.  They left with Abs of Steel

WARM UP

  • Slow arm Circles (30 sec Both Directions)
  • 10 x Merkins
  • 20 x LBCs

 

THE THANG

 

Flow 1

  • Mountain (30s) – 5 deep breaths, Upward Hand Pose, Forward fold, 1/2 Forward Fold, Forward Fold, Upward Hand Pose

Repeato x 2

 

Flow 2

  • Down Dog, Crocodile, Cobra, Down Dog,)

Repeato x 2

  • 10 Merkins (OYO

 

Abs of Steel (Set 1)

  • 10 Sit Ups, 12 Flutter Kicks, 10 Leg Raises, 10 Freddie Mercurys, 10 LBC, 10 Crunchy Frogs, 10 Elbow Plank/Arm Reach, 30 Second Plank,10 Body Saws, 10 Merkins (OYO)

 

Flow 3

  • Down Dog, Right Lunge, Crescent, Warrior One, Warrior Two, Triangle, Warrior Two, Warrior One, Crescent, Right Lunge, Down Dog, Crocodile, Cobra, Down Dog
  • Down Dog, Left Lunge, Crescent, Warrior One, Warrior Two, Peaceful Warrior, Warrior Two, Warrior One, Crescent, Left Lunge, Down Dog, Crocodile, Cobra, Down Dog
  • 10 Merkins (OYO)
  • Down Dog, Right Lunge, Crescent, Warrior One, Warrior Two (rock), Triangle Right, Wide Legged Yurpees (5), Atlas Shrugged, 5 Dips, Warrior Two (rock), Warrior One, Crescent, Right Lunge, Down Dog, Crocodile, Cobra, Down Dog
  • Down Dog, Left Lunge, Crescent, Warrior One, Warrior Two (rock), Triangle Left, Wide Legged Yurpees (5), Atlas Shrugged, 5 Dips, Warrior Two (rock), Warrior One, Crescent, Left Lunge, Down Dog,Crocodile, Cobra, Down Dog
  • 10 Merkins (OYO)

 

Abs of Steel (Set 2)

  • 10 Sit Ups, 12 Flutter Kicks, 10 Leg Raises, 10 Freddie Mercurys, 10 LBC, 10 Crunchy Frogs, 10 Elbow Plank/Arm Reach, 30 Second Plank,10 Body Saws, 10 Merkins (OYO)

 

Flow 4

  • Down Dog, Right Lunge, Crescent, Warrior One, Warrior Two, Triangle, Warrior Two, Warrior One, Crescent, Right Lunge, Down Dog, Crocodile, Cobra, Down Dog
  • Down Dog, Left Lunge, Crescent, Warrior One, Warrior Two, Peaceful Warrior, Warrior Two, Warrior One, Crescent, Left Lunge, Down Dog, Crocodile, Cobra, Down Dog
  • 10 Merkins (OYO

 

Abs of Steel (Set 3)

  • 10 Sit Ups, 12 Flutter Kicks, 10 Leg Raises, 10 Freddie Mercurys, 10 LBC, 10 Crunchy Frogs, 10 Elbow Plank/Arm Reach, 30 Second Plank,10 Body Saws, 10 Merkins (OYO)

 

Flow 5

  • Down Dog, Crocodile, Cobra, Down Dog,

Repeato x 2

  • 10 Merkins (OYO)

 

Abs of Steel (Set 4) (Mary with Road Warriors)

  • 10 Sit Ups, 12 Flutter Kicks, 10 Leg Raises, 10 Freddie Mercurys, 10 LBC, 10 Crunchy Frogs, 10 Elbow Plank/Arm Reach, 30 Second Plank,10 Body Saws, 10 Merkins (OYO)

COT/ Road Warriors

 Naked Man Moleskin:

  1. Great work today men. Deuce, I promise to create a new series of flows to mix it up next time.
  2. Thanks for letting me try something new today. I think I am going to add the Abs of Steal sets to my regular rotation of abdominal work.
  3. Should have been about 100 Merkins if you are keeping count
  4. Don’t forget the food pantry (any and everything is welcomed)
  5. Sign up for the Spartan Trifecta with Gapper (Use Coupon Code BLACK20 for 20% off! www.spartan.com)

 

 Peace,

Solo Cup

4 thoughts on “Abs of Steel

  1. Deuce

    I liked the Abs of Steel, although my lower back muscles started to lock up on the fourth round. Good lead!

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