10 PAX beat the #Fartsack and a nice morning. Nobody figured out the pictures that each of those food items have a strong core. Here is what we did…

WARM-UP:

Long mosey

IST x13ic

Toy soldiers x13ic

Monkey humper x13ic

Various leg/hip stretching

THE THANG :

Rope / core work –

Rope swings x50 while PAX alternate exercises AMRAP

Round 1: Hello dolly/merkins

Round 2: Flutter / squats

Round 3: X-factor / J-lo

Mosey

Single leg step-up – control the down 5 count x13/leg

Dips x13ic

Richard simmons x13ic/leg

Suzanne summers x13ic/leg

Side leg lever x13ic/leg

Clam shell x13ic/leg

Pickle pointer x13ic

Mosey

MARY:

Fire hydrant x13ic/leg

Superman

Abdominator 5-1

Various leg/hip stretching

MOLESKIN:

Well this WO was selfish in that I took the Q prior to doing something to my lower right side of my back. So figured what better way that engage the core muscles that we can tend to neglect. You guys crushed those rope swings. 50 was the right count. Hopefully its hard for you all to sit later and your abs feel it too. All depends on how hard you pushed on the AMRAP.

Thanks for following my lead today fellas.

Until next time,

Sunspot OUT!