7 PAX made it out this lovely Tuesday morning for a core-shredding beatdown delivered FO FREE from YHC.  This workout was brought to you by a conversation between F3Raleigh O.G. CK and YHC last Saturday about core workouts versus the standard arm and leg burners.  We decided we don’t focus enough on the core, the trunk of out bodies, the lifespring of our power as men, our vital organ storage facility, our Chi, our Yin and our Yang, our…

Alright, enough already.  No FNG’s, and everyone was on time (but barely – I see you Shut-in). Here’s what we did:

Warm-up: Run to the baseball at the end of the parking lot, circle up

  • Windmill x 16
  • Imperial Walkers x 16
  • Sir Fazio Arm Cirlces: Forward x 16, Backward x 16

The Thang:

Run to the baseball on the opposite side of the ball fields through the very treacherous and unlit gloom, passing Lake Ma Bell on the way.  Once there, we perfomed:

  • 10 burpees OYO
  • Irkens x 20
  • Dips x 20
  • Jump ups x 20
  • Irkens x 15
  • Dips x 15

From there we continued our route around the baseball fields toward the playground.  Halfway there, YHC got a message from the Magic 8-ball – “How about some Leg-o-rama?”  YHC loved the idea, so we took a left off the sidewalk and lined up on the outfield fence for:

  • People’s chair – hold for 90 seconds while mixing hands out, hands up, hands down
  • Left leg up, 5-count down the line
  • Right leg up, 5-count down the line
  • Regular…but GET LOW!!, 5-count down the line
  • Recover, and let the feeling slowly creep back into our quads and hammies

We shook out the lactic acid on our run to the playground.  Once there, we perfomed:

  • Pull ups x 5 OYO
  • Squats x 20 OYO
  • REPEATO x 2 for a total of three sets
  • After each set, we held a quick plank-o-rama, with YHC coaching the PAX on good form.  Lots of archery references for some reason today.  Shout to Katniss for doing his thang.
  • Before we left the playground, we knocked out 10 Diamond Merkins (thanks again, Magic 8-ball)

At that point we were good and warmed up, so moseyed over to the basketball courts.  Time for some authentic Core Shred.  Once there, we counted off into 1s and 2s.

  • 1’s – Balls To The Wall; 2’s – run suicides on the basketball court (4 different stops)
  • Switch!
  • 1’s – With feet on top of the short fence, Hip Slappers AMRAP; 2’s – backward run suicides
  • Switch!

Mary interlude (with a consult from M8B):

  • LBCs x 20
  • Low Dolly x 20
  • Low Slow Flutter x 20


  • Regular
  • Left arm up
  • Regular
  • Right arm up
  • Regular
  • Chilkut
  • Justifiers to the Sky (a newbie to Cary, methinks. Facing toward the sky, plant your hands behind you on the ground directly under your shoulder blades, get up on your heels, get your body as straight as possible, and wait for the burn.  YHC still feels it in his hammies, glutes, abs, triceps, pecs, groin, cuticles, piggy toes…you get the freaking idea.  The suckitude is immense with this particular exercise)
  • Regular
  • All in all, 4 minutes total

Back to group work:

  • 1’s – Imperial Squat Walkers AMRAP; 2’s – karaoke suicides
  • Switch!
  • 1’s – Irkens AMRAP; 2’s – forward run suicides
  • Switch!

A second visit Mary-land (Magic 8, again with the assist):

  • Frederick Mercurys x 20
  • Rosalitas x 20
  • WWII sit-ups x 20
  • Box Cutters x 20

Back to Plank-o-rama to complete the CORE destruction:

  • Regular
  • Left arm up
  • Left leg up
  • Regular
  • Right Arm up
  • Right leg up
  • Regular
  • Justifiers to the Sky
  • Regular
  • Chilkut
  • Regular
  • Low Plank Hold
  • Regular till the bell rings (grand total of 4m30s planking)

Shredded beef gentlemen.  That’s what you are.


Announcements – Mud Run coming up very soon.  If you are interested speak up now and someone would be happy to put you on a team. Warrior Dash is coming up, in Charlotte.  YHC does not have the date on hand.  But you’re a smart individual, you can figure it out.  I believe in you. CK wants everyone to sign up for the Blue Ridge Relay.  So there’s that.  And finally, big shout to Captain Hook who received news that he was accepted into NC State and will begin classes this Fall.  Congrats youngblood!  Make us proud.  And whatever you do…do not live at home.  Gotta get on campus.  You feel me?

Prayer requests –   Shut-in’s brother is moving to the Triangle in two weeks.  The parents are also wanting to move this direction.  Please pray for a smooth transition with selling the house and getting situated here.  YHC also is requesting prayers – I have an interview today and could use an extra dose of wisdom and peace.  Pray all goes well and that YHC does well.

Gentlemen, great work today.  More of a mentally tough morning, trying to push our bodies to maintain a position that looks so darn easy, but is in fact, totally sucky.  It builds perseverance, it builds resilience.  Keep pushing yourselves this week.  Force yourself out of your comfort zone and do something difficult just to show yourself you can do it.  Gain confidence, and bring others up with you.  That’s how we’ll truly grow.

Let’s do it again soon!  Thanks fellas