September 21st, 2016 By Indiana

8 PAX all with safety harnesses and man card’s posted this day for some core mania.

 

WARMORAMEE
Mosey around block x 1.5 times ( A little over 1 mile)

COP at usual MARY spot of AO
Down Dog Merks on Bricks x 15
AS x 15
Rock Hoppers x 15
ISTs x 15

Mosey with brick pavers to track

THE THANG
12 core crushing exercises DONE IC with 4 sets of 3 followed by 3 laps around track.
N.B. IC = in cadence or 4 count
Set 1
Brazilians x 15
LBC x 15
Plank 1 min with right and left leg raises

Run 3 laps
Slow first
AYG on second
Back to Slow to recover lap 3

Set 2
Rockers with bricks x 15
Freddie Mercs x 15
Planks 1 min with one arm cross and lateral leg raises

Run 3 laps as above

Set 3
V ups with bricks x 10
Stump jumpers x 10
Crabberwalky x 10

Run 3 laps

Set 4
Core Killers x 10
KGBs with bricks x 20
Hello Dollies x 10

Rinse n Repeat doing all 12 again from top but now with speed round reducing reps to 5-10 each and with 1 lap at 7-8 min pace.

This WOD lasted 30 minutes

NO MARY AS THIS STOPPED AT 615 and was Mary on steroids.

MOLESKIN: TOTAL MILEAGE 2.51 miles

In short, core strength is everything. The stronger your core the better you walk, run, jump, ski, work, play any sport and have endurance without injury.  Core protects the BACK.  Core exercises eat a lot of O2 because these are huge muscle groups and thus you don’t hear no jibba jabba when doing these but rather grunts and people fighting the mental wall of quit.  There will be a delay but you all are gonna be sore starting in about 24-48 hours. Backdraft may have to spend time in the hospital. For the rest of you the pain and soreness will soon pass and your core will be a little bit stronger.  Stretch it out when you start to get sore. Hydrate.  Firechicken and KGB won the sprints. BCR actually almost won the last one.  That is all.  Thanks for letting me lead. STAY IN THE LIGHT and when you get lost DONT FORGET TO GET BACK TO IT. Speaking of which. WHERE IS GROVER?

INDY

Concord

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