Meltdown? NO. Beatdown? YES!

Some of Core’s finest gathered this morning for a sweat-soaked workout at Core Meltdown.  A good time was had by all.  Here is what went down:

START   Stretch + 15x SSH

50 Shades Merkin

15x Russian Twists

2X PARKING LOT KB BIT 

(15x + 10x, on your own)

Goblet Squat,

Tricep ext, Upright Rows, Greg Louganis

Lawn Mowers, Hammer curls, Double Protractor

RUN halfway around lake

2X LOW WALL or BENCHES

20x dips

20x one leg step-ups

15x inclined merkins

2X Parking lot

15x Knee ups

15x Low slow flutter

15x Plank Hip slaps

20x Dollies

10x Turkish Getups

20x Rosalitas

20x Russian Twists

A good bit of bitchin’ and moanin’ ensued as this was revving up. Everybody held their own though.  Was especially glad to see El Guapo posting with us, as this was only his second F3 posting.  He is a hardy fellow indeed to show up with this bunch of rogues (we are happy to have him).

Rev Florida took us out with grace and style.

It’s always fun for me to lead this fine bunch: a little work but a lot of reward.

Your humble correspondent,

Valdez

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