Core and Corners!

Core and Corners!

Wake up to great weather for a burner of a workout!  The PAX continues to find ways to punish our bodies at this AO.  I feel we’ve still only scratched the surface though.  One FNG shows up to add to six FNG’s added over just two weeks!  And…Here.  We.  Go…

The Main Thang:

Viper (1st Half QIC) took us on a little mosey around the parking lot to get the blood flowing.  Then circle up for a little…Circle of Pain (COP):

• SSH x 40 IC
• LSS x 60 IC
• F-150s (combination of various core exercises)…today it was 40 sit-ups
• 20 Merkins OYO
• 60 second plank
• Bear crawl OYO (about 30 yards)
• SSH x 30 IC
• LSS x 50 IC
• More F-150s…now 30 sit-ups
• 20 Merkins OYO
• 60 second plank
• Lunges OYO (about 30 yards)

1st Half of Workout is done with much burning taking place!…Not done yet, though…Flashcard takes over with more pain in mind.  We take a little mosey to the block pile at the back of the AO.  Each member of the PAX grabs a concrete block (about 30 lbs.) and moseys to the football field.  The sighs of some of the PAX would indicate a few already know a little bit of what is coming…drum roll….Four Corners!  Before four corners, though, we need to add another element of pain for the PAX.

Partner Block Sit Ups:  P1 & P2 lay on their backs across from each other and lock legs for leverage.  Using the 30-lb. concrete block, each man starts sit up, passing the concrete block to this partner at the up position, then each drop back down…that’s one rep.  Each grouping does 10 block passes, which is actually 20 sit ups.  Drop the blocks and to…

Four Corners:  The basic idea is the PAX runs four corners of a field, full football field or half, with various exercises performed at each corner…

• Corner 1 – (5) Burpees
• Corner 2 – (20) LSS x OYO
• Corner 3 – (8) Burpees
• Corner 4 – (20) SSH x OYO

After the 1st round of four corners…more partnered block sit ups (same as above)…then 2nd round of four corners.  After dying from that, we return our blocks to the block pile.  Then, Indian Run from the pile to the track.

Last COP:

• IW x 20 IC
• Hillbillies x 15 IC
• Protractor (varying degrees)
• Scissors x 15 IC
• Russian Twist x 10 IC

Mosey back to flag…and…DONE!

Moleskin:  It is encouraging to see yet another FNG (Cell Block) attend, and better yet, with his son (TrueBass).  This makes the second father-son PAX members we’ve had.  Refreshing to see them leading by example.  The F3Anson PAX is growing…I think around 15 strong.  Another refreshing sight are the original PAX who keep coming…week in, week out.  All are determined to get better…one workout at a time!

Next post Wednesday morning (01/13/16), 6:00am sharp.

-FC