Keeping the core strong

Keeping the core strong

It was a balmy 39 degrees when the PAX kicked off at 0530 this morning – likely the best conditions of the week.

Mosey to the field for COP all in cadence:

  • Imperial Walker x 20
  • SSH x 30
  • Lunge (alternate legs) x 20
  • Side Lunge (alternate legs) x 20
  • Flutter x 20
  • Merkin x 20
  • Mountain Climber x 20
  • Elbow plank-o-rama

Mosey to the playground:

  • Hanging knee raises x 15
  • Derkins x 20
  • Dips x 25
  • Repeat 3 times then plank
  • Pull ups x 10
  • Incline Merkins x 20
  • Russian Twists x 30
  • Repeat 3 times then plan

Mosey to stumps and partner up:

  • One leg step ups x 15 each leg
  • 30 full sit ups with partner holding feet
  • Repeat 3 times then plank

Mosey to wall:

  • Peoples chair
  • Diamond merkins x 10
  • Peoples chair

Mosey to cars:

  • LBC x 20 in cadence
  • Rosalita x 20 in cadence



YHC decided to limit the running today in favor of lots of core work.  Just be glad the workout was only 45 minutes long as YHC had a few more ab exercises on the Weinke we didn’t get to.  I think failure was starting to occur on the 3rd round of full sit ups for most, so may have had mutiny if it went on much longer.

Great work this morning, its always and honor to lead a fine group of men.  Thanks to Passport for the sendoff.


Starting a new book on Friday mornings Limitless Life at Chick-Fil-A in the Arbo, 0630.  Bulldog has the details.  Ruck is optional.


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