Wednesday, January 26
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Pillars of Pain to Build the Core

0

After warnings of the apocalypse approaching, the weather proved to be a non-factor for six solid redwoods.  Here is how it went down:

  • 10 BOYO
  • Parking lot tracers
  • COP
    • 25 SSH
    • 20 IW
    • 15 DQ
    • 10 2x merkins
    • 25 2x LBC
    • 20 2x flutter kicks
    • 15 scorpion kicks
    • 15 crab cakes
    • 15 helicopters
  • Mosey over to the jerkin gym for a jerkin ladder (starting at 10)
  • Mosey over to the pillars for a tour de pillars
    • Perform the following series of core exercises, then advance 10 pillars F3 style, before repeating core exercises
      • Peoples chair – 1 minute
      • 25 pole smokers
      • Elbow planks – 1 minute
      • 25 reverse crunches
    • Advance 10 pillars via:
      • Partner wheelbarrow
      • Bear crawl
      • Crab walk
      • Lunges
      • Bunny hop
  • Mosey around the school and back to the football field, where the following series is repeated 4x
    • 20 decline merkins
    • Run width of field and back
  • Mosey back to parking for COT with YHC taking us out

Solid work by the PAX today.  YHC planned for a wet workout with less field work.  The core work was much needed, with some heavy arm action to back end it.  Adderall exceled in this forum, showing superior form and supreme endurance.  T-claps for Kru for a solid effort.  He consistently earned the PAX’s respect with his never surrender attitude.  Johnsonville might have ignored YHC’s pre-workout disclaimer.  Keep an eye out for him hitting the DL in coming days with a stiff back.  Finally, no White Deer, so there was limited mumblechatter today.  His absence was most certainly noted.

Solid time at Einstein’s afterward before releasing the PAX to the wild.

God is good all the time!

Attila

Share.

About Author

Leave A Reply