The Crossing’s Ab Enhancement Protocol

4 regulars gathered at WEAG for F3 RVA’s top evening workout. Here is brief summary for your view pleasure:

Mosey to the back parking lot for Warm Up:

Don Quixote’s, Imperial Walkers, Copperhead Squats, Australian Snow Angels, Mountain Climbers, Alabama Prom Dates, Crunchy Frogs, Mario Jumps, Karoake.

Exercise One: Eye of the Storm: Ab edition
5 stops, 50 count exercises: WWII Situps, Flutter Kicks, LBC’s, American Hammers, Freddy Mercuries. Start with 20 V-Ups in the “eye” and repeat after each station.

Mosey to the side of the church for Exercise Two: 11’s between the Walls.
Donkey Kicks, Wall Climbers. Run in between the church wall and the storage container.

Exercise Three: Four Corners.
50 fingertip squats, 50 squat pulses, 50 jump squats, 50 regular squats.

Names, Numbers, Announcement, Prayer Requests
YHC took us out

Final Thoughts: Strong effort by the PAX! The V-up section proved very challenging and they were labeled as the Burpee of Ab exercises. Lots of great mumblechatter about Birdman’s upcoming trip to the Bahamas. Also, the question was raised – will DTH Q next week??

SYITG