C O R E D I O

The storm brought us a perfect morning for a Core-dio experience. 10 beach-body hopefuls rolled out for some AB madness.
Mosey to hospital parking lot.
Warm Up:
SSH x20
Hillbillies x20
Squat Jump: x10
Mosey to the Top of the box
The Thang:
-Crunchy frog x20- sprint across the length of the box
-LBC x20- run down the shaft and back to the top
-Pretzel crunch x10 per side- lap around the top deck at about 75%
-Freddy Mercs x20- sprint across the length of the box
-Scissor kicks 8 count x10 (up/down for 4, left over right for 4) – run down the shaft and back to the top
-Leg raises x20 (alt. from the left side to the right side keeping your feet off the ground)- lap around the top deck at about 75%
-Deerticks x20- sprint across the length of the box
-Side to side oblique crunch x20 – run down the shaft and back to the top
Plank  COP
– 4 PAX have it all they had for a full lap around the top deck while the other 4 planked. Switch.
Mosey back to Mary.

2.0, Photon, Smith n Wesson

Warm-up:

     SSH x 20
Cotton pickers x 20
IST x 20

The Thang:

Two man tire flip, half the parking lot    and back.
Once back, do one minute plank.
Derkins x 10
Two man sit ups, with sandbags, military press. x 20

Repeat x 3

Sandbags:

Upright rows x 20
Curls x 20
Military press x 20

Merkins x 10
Walkout merkins x 10
CDD x 10

Mosey to Mary

Mary
-Flutter kicks x20
-Reverse crunch x20
MOLESKIN:
Glad to finally be back and able to lead such a fine group of men even though I apparently can’t articulate my exercises in a manner that Catfish can comprehend! Stoked to finally meet Liger (probably my favorite animal). Flyboy, welcome!
I appreciate you guys dealing with my workouts while I nurse my sore booby. I know everyone hates not doing 100 burpees!
AYE
Bay City Roller