: a central and often foundational part usually distinct from the enveloping part by a difference in nature
: the portion of a foundry mold that shapes the interior of a hollow casting
QIC: Aisle 7
Number of Pax: 4
Pax Names: Legionnaire, Floppy, Dixie Chick, Aisle 7
Warm-O-Rama: A really short mosey to the end of the parking lot.
Michael Phelps- OYO
Sun Gods- OYO
The Thang: Time to work the CORE!
1. Run down stairs to playground.
• 10- Hanging knee twists
• 10- Freddie Mercury
• 10- Hanging leg raises
• 10- American hammers
2. Run upstairs to parking lot.
• 10- Mountain Climbers
• 10- Shoulder Taps
• 10- J Lo’s
• 10- Plank Jacks
3. High Knee’s half of parking lot
4. Run the other half of parking lot, back down stairs to the playground
5. REPEAT (10) Rounds
COT: Continued prayers for the health of F3 brothers, family members and those participating in Grow Ruck
Praises for Dixie Chick’s daughter adapting to Ga. Awesome to hear!
Naked Man Moleskin: YHC needs work on several things but one is more CORE so what better way to achieve this…. Do a CORE beatdown.
As always I went back and forth debating on the number of exercises and the quantities due to the time. Although Castle Black was kind of quiet today with only 4 PAX, we crushed eight different core exercises, 100 times each and logged a little over 2.0 miles, finishing right at 45mins.
Floppy and Dixie Chick were wide open the entire 45mins (WTW??). Where were Legionnaire tunes? I needed some tunes to help ease the heavy breathing I was trying to control running back downstairs to repeat the next round.
I guess I’ll do some real work now. Thanks guys for always pushing!