Having worked out at Wolfpack on Friday with Gabby (still waiting on backblast) and Mothership with Rudy on Saturday, my arms and legs were a little sore. My core was not, so with the intent to make my core sore I devised an ab-centric workout. Arriving with 45 seconds to spare at the NOMA fountain I announced the theme to Tool, Vagabond and Catfish. Abdominal workouts and abdominal surgeries are in conflict, so Catfish went for a run.
Everything was “in cadence”.
Warm-up Imperial Walkers, Abe Vigoda’s, Grass Grabbers, (We were joined by Fracsac and Triple Shift each of whom were four minutes late) Arm Circles, on our faces for W’s, Y’s and T’s. To the top of the NOMA steps for a Deep Sea Diver with shoulder taps
Crunch O Rama
1. LBC
2. Raised Leg – Crunch
3. Freddy Mercury
4. Right Side Crunch
5. Left Side Crunch
6. Reverse Crunch
Lap around NOMA
Plank O Rama
1. Front Plank
2. Nolan Ryan
3. Low Right Side Plank
4. Low Left Side Plank
5. Back Plank
Run to back of NOMA for some . . . . Mary
1. Heels to Heaven
2. Gas Pumps
3. Fire Hydrant
4. Crunchy Frog
5. Tin Snips
6. Penguins
7. Flutter Kicks
8. Wide Legged Dying Cock Roaches
9. Hello Dolly
Finished with obligatory “Sunday Mornings”.
COT.
