In thinking about a PB for 04/27, I realized I needed to complete a BB from my previous 2 Q’s
04/13 : The Max @ bayside
Glauc Q: Charlois (r), Shuttlecock (r)
Mosey to courtyard, numerous stretches that probably involved hillbilly walkers IC, SSH IC, and some plank stretching.
Mosey to Coupons. Grab 1 Heavy, and a set of the mini’s
Mosey (about 100 yards) to school entrance
SLOW shoulder Taps (40 count In Cadence) essentially holding the tap just bit longer
Mosey back
1:4 ratio to 10:40 ratio . with heavy coups 1 (Curls) : 4 (mountain climbers , holding plank on heavy coups) really liked this combo..
Mosey 100 yards and do the same slow shoulder taps above, mosey back
30 second intervals. completed 3 rounds (with mini coups)
Merkins, Merkin rows (r), Merkin Rows (L), curtsey lunge (r), curtsey lunge (left)
mosey 100 yards and repeat another sequence 40 slow shoulder taps, mosey back
1 ) 10 : 40 ratio – 10 (shoulder press) , 40 ( moutain climbers)
2) 10: 40 ratio – 10 (curls) , 40 ( mountain climbers)
finish with 50 (IC) freddy mercury
BO: ULGC 04/24/19
Glauc Q: Sadie, Charlois, Birdie, Thumbtack, Shuttlecock
A great spot with good lighting and a nice long hill..
Mosey around parking lot , back to start.. COP (combo ssh, hillbilly walkers and plank stretching)
Run, UP the hill to the club house 10: 40 ratio 10 Merkins : 40 shoulder taps
run down the hill to beginning 10: 40 ratio 10 Jumping squats: 40 curtsey lunge
30 second intervals : 1) slow merkin with thrust 2) box jumps (on pavement side walk, about 6 inches) 3) Freddy mercuries
Repeated the above sequence 2 more times … BTW that hill is about comparable to the hill running from shelbyville road to the parking lot at north posh, but a hint shorter.
Finish up with the official ab o rama (Video of 10 min abs from 21 day fix) my inspiration for ab o rama
Glauc OUT!
F3 Louisville 