Good Golly Core Workout

Four pax posted to work on their flexibility, balance, and core, but the Q chose to focus on only one of them- Core.

x- denotes 4-count cadence

Warmup

• LBC x8, Oblique Crunch x8, repeato
• Flutter Kick x8, Pulse Crunch x8, repeato
• WWII Situps- 8 OYO, Mason Twist x8, repeato
• Low Dolly x8, Low Flutter x8, repeato
• J-Lo x8
• Plank w/leg lifts x8
• Reverse plank w/leg lifts x8
• Pilates Side Plank x8, repeato other side.
• Elbow plank- hold ~1 min w/opposite arm and leg raises.

The Thang Relief from Warmup

• Table series, includes: Cat/Cow, Spinal Balance, Knee to Elbow Crunch, Awkward Airplane, Gate, Half-Knot, Half Bow. Repeato other side.
• Howl at the Moon series, includes: Mountain, Forward Fold, Half-Forward Fold, Plank, Crocodile, Up Dog, Down Dog.  Repeato ~ six times.
• Neck Rolls
• Shoulder Rolls

Mary

• LBC x8, Oblique Crunch x8, repeato
• Flutter Kick x8, Pulse Crunch x8, repeato
• WWII Situps- 8 OYO, Mason Twist x8, repeato
• Low Dolly x8, Low Flutter x8, repeato
• J-Lo x8
• Plank w/leg lifts x8
• Reverse plank w/leg lifts x8
• Pilates Side Plank x8, repeato other side.

COT w/Road Warriors

Moleskin

1. Cobains for being a little late.  Auto-pilot tried to take YHC to The Ridge instead of Town Hall.  That little detour cost the precious time that could have ensured the train tracks were crossed before the arrival of the longest train ever.  Thanks @Clueless for getting it started.
2. Thanks to the pax for offering up some alternate names for the exercises today.  @Ribshack was especially good at it.  #OhNos #RatherNots #GoodGollies.  Think there was one more . . . @Clueless- told you there were too many to remember.  #MoreThanTwoItemsRequiresaList.
3. Yes, @Othello people actually read your backblasts . . . or at least skim them for research purposes.

Peace,

Deuce