Been three straight days of coupons for YHC, on top of the daily January bi’s and tri’s challenge, so the arms, back and chest needed a break. One of the beautiful things about Qing is the PAX are obliged to do what you tell them. So we focused solely on, to paraphrase General MacArthur and the creepy guy from AJ Soprano’s would-be military school, “The Core. The Core. The Core.”

Glad to have Knope back in the fold after an extended hiatus, and he joined YHC, MLP and Castaway for an EC ruck, where conversation topics included smoked pork ribs, the highs and lows of remote learning and notable podcasts. Cardiac also was there early for EC Cardiac Sh*t. It appears to involve sprints and burpees and the like.

9 gathered for a standard warm up, then we moseyed to the field and lined up on end line.

I learned fairly recently that the core isn’t just abs, but also includes quads and glutes. So we started with a goodly number of slow squats

Slow squat x 25IC – mosey to midfield SSx25IC – mosey to endline – slow squat x 25 IC – mosey to circle SSx25IC
Cleansed the palate with Mountain climber x 20IC

Then fun with planks

• High plank, left arm high, left leg high, left leg down, regular, right arm high, right leg high, right leg down, regular – X 2
• High plank ROF – 5 Merkins
• High plank ROF – no Merkins – just five count
• Bows and toes ROF – five count
• Low plank ROF – five count
• High plank ROF – 5 Merkins

Half lap – Return to circle

• Peter Parker x 20 IC
• Parker Peter x 20 IC
• Heel touches – on your six keeping back on the ground, move side to side to touch each heel, 25 IC
• WWII x 75
• Homer to Marge – both the Churham way, a butt bridge, X 25 super slow IC, and
• The F3 Exicon way, where a call of Homer is six-inch hold (like Homer lying on the couch) and Marge is legs pointed straight up in the air (like her trademark blue hairdo) for several rounds
• WWII X 25 at Bellhop’s insistence

Then enough time for each PAX to call out a 20-count of an ab exercise:

• Castaway – WWII X 20
• Bellhop – Squats X 20
• Cardiac – Flutter kick X 20 IC
• Pallino – LBC X 20 IC
• Swamp – Mtn Climber X 20IC
• Knope – Hello Dolly X 20IC
• MLP – American Hammer X 20IC
• Boucher – Figure 8 (legs in six inch hold and make figure 8s in cadence – a doozy) X 20 IC
• YHC – The Uzi Special – 20 burpees OYO

Fin.

COT

No announcements or prayer requests. YHC took us out.

MOLESKIN

YHC guaranteed at the outset that we’d all look like noted ab-haver MLP by the conclusion of the workout or PAX would get their money back. Alas, still only MLP looks like MLP. Refund checks are in the mail.