Core Meltdown – We did a thing

A whopping 3 (plus 2 ruckers) showed up at Core Meltdown.

Maybe it was spring break, maybe it was the impending Cooper River Bridge Run or maybe it was the fact that nobody signed up to Q and that meant Rev would have to do it.

Well Rope had to do it.

The Thang:

Warmup: Standard (SSH, IW, Sharon Towers) As usual, I messed up the initial cadence…Nibbler would have gave me a C-.

Run to the lake for a set of 11s.

  • Tricep extensions at bottom
  • Run to top of path for pull ups on the rails


End at bottom by lake for some core work

  • Valdez LBCs (my name) – legs at 90 degrees, do an LBC with elbows coming across body and touching opposite knees. It works you much better than a normal LBC
  • Heels 2 Heaven
  • Double Protractor w/ bell


Mosey to gazebo up the way for another set of 11s

  • Step ups
  • Bulgarian split squats


Mosey home for COP

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