Getting ready for the beach

AO: Firehouse

When: 2024-03-07

QIC: Lingonberry

PAX (3): Better Call Saul, Lingonberry, Seaman


It's time for some core strengthening and posture improvement.


Jog around half the parking lot, Arm circles, small->large, forward & reverse Windmills Imperial walkers

The Thang:

We completed 3 rounds with 8 reps per exercise as outlined. 14 exercises, 3 sets, 8 reps -> 42 sets, 336 reps. Performed brisk walk around half parking lot as active recovery after round 2. I's (prone position, arms in front of head, palms facing each other, raise arms up and down) Swimmers (prone position, diagonal limbs raised together, both diagonals count as 1 rep) Mountain climbers with diagonal knee->elbow Hip-ups (Side plank position, drop the hip to the ground and bring back up, 8 on each side) T's (prone position, arms perpendicular to body, palms facing the ground, raise arms up and squeeze shoulders together) Star Jumpers (Start in half squat, jump up and extend legs to 4/8pm and hands to 2/10pm) Superman Iron Cross (On your back, arms perpendicular for stability, legs straight up, legs drop to the left, bring back to center, drop to right, back to center = 1 rep) Cataline Wine Mixer without merkin (Moving from high to low, and back to high plank position, alternate leading arm) Backscratchers (On your back, engage upper abs and keep shoulders of the ground, move upper body side to side to tap the heel of your shoes) Austin Ass-kickers Y's (prone position, arms in front of head at 2/10pm, palms facing each other, raise arms up and bring back down) Unknown exercise name (Start in merkin position and transition to downward dog by engaging abs and then back to merkin position) Deep Squats (Ass down and touch heels)


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