Core Melt-Down

CMD had 18 of Metros’ toughest men to show up at Freedom Park and we did a 3:45 tabata (with 10 seconds rest, 5 sets) of the following:
(10) reps of these (10)exercises….
1. Burpees, 2. KB Swings, 3. Tricep Extensions, 4. Merkins, 5. Snatched (L), 6. Snatches (R), 7. Mt Climbers, 8. Squat Presses, 9. KBell Press (L), 10. KBell Press (R).

Run to the fountain apex, pass the Q to Motley….
Partner up. Partner (1) runs to the Ruth bridge, Partner (2) does a series of merkins, double wides, diamonds, switch up…

Motley continues the beating with:
On your six for extended double protractor, finishing at 45 degrees with a rope-a-dope 10 count. Partner up. Partner 1 runs to Ruth’s bridge and back while Partner 2 does 5 merkins, 5 diamonds, 5 trailer parks, and 5 dry docks, continuing until P1 returns. Flap Jack. On your six for obliques (10x IC R/L) and dying cockroaches, all x 10 IC. Partner back up for 10 x Hand-slap merkins, 10 x partner derkins, and 10 x leg throws. Flap Jack. Recover and quick mosey back to kettle bells.

Run back to bells for another final set of the tabata:
1. Burpees, 2. KB Swings, 3. Tricep Extensions, 4. Merkins, 5. Snatched (L), 6. Snatches (R), 7. Mt Climbers, 8. Squat Presses, 9. KBell Press (L), 10. KBell Press (R).

Run to the parking lot and finished up with Mary:
Low slow flutter x 15 IC
Sharon Towers x 10 IC
HTH x 15 IC
SSH x15 IC
5 burpees OYO
SSH x 15 IC

Takeout by Starfish

Note to all: I would rather do a set burpees than writing back-blasts.

Notes:
Booty Loop party on Friday. Look for F3 flags on Queens Road.
Core Party at Motleys (pretty girls encouraged to attend), Oct 8 @ 4:00pm
Core 5 Year Anniversary workout for Saturday, August 12. Celebrity Q’s to lead.

(end)

One thought on “Core Melt-Down

  • July 28, 2017 at 2:50 pm
    Permalink

    good beatdown. Could have been GREAT if we hadn’t ran at all……

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