Tis the season for Trill to layer in those abs over the beer gut…. time to puts abs in all that we do.

Warm-o-rama:

long mosey, imperial walkers, merkins , flutter kicks

Thang:

AB infused BOMBS: 10 burpees, 10 outlaws, 10 4-count mountain climbers, 10 bbs, 10 scissors (if you don’t know what this is, ask Nesquick for a demonstration), run a 1/4 mile lap up and down the hills of Mill Creek. Rinse and repeat four times alternating direction of the lap.

bunny hop upstairs

Ring of fire: hold side elbow plank while pax pass around oblique crunches, alternate sides after full rotation. Hold elbow plank while pax pass around pickle pounders. it burns!

10 for 20 on two flights of stairs: 10 sumo squat thrusters, then run down stairs, 20 bbs with a cross jab, then run up the stairs, rinse and repeat four times.

bunny hop upstairs

long mosey black to flag

6 seconds of monkey humpers.

*good work Vanilli EHing the FNG. Shout out to FNG Smithers for showing up and crushing it.