Since CAT stands for CORE Athletic Training, I figured I’d do… well… all core exercises today. Due to lack of originality of my part (and not being able to remember all the variations), I went to the Exicon for help. Basically I grabbed all the “core” tagged exercises and we went down the list doing most. We bypassed some of the more complicated ones and I added in some planks and block exercises to give the abs a break.
It was good seeing Navy Bean back out after being on IR. Mercy Rule attended the “admin” but opted to use the 45 minutes to gain mileage towards his “100 miles in October” goal. We had 3 for SL and 6 total PAX. Weather was nice.
1 minute warning, intro, disclaimer, no FNGs, prayer
Mosey to the practice field for the warmup…
- 20x SSHs
- 20x TTTs
- 20x Mountain Climbers
Grab a block and set it in the end zone for later. I figured we’d start and end with a quick PT test so everyone could see if the workout affected them…
- 1 minute sit-up PT – 1 minute of sit-ups, standard PT rules, everyone came in roughly 35-45 reps
We went through the follow exercises…
- 15x, 4 count – American Hammer
- 15x, 4 count – Bay City Scissors
- 15x, 2 count – Boat/Canoe
- 15x, 4 count – Dolly
- 15x, 4 count – E2K
- 15x, 4 count – Flutter Kicks
Plank Break – high plank, right arm out/in, left arm out/in, right leg up/down, left leg up/down
- 15x, 4 count – Freddie Mercury
- 15x, 4 count – Gas Pumps
- 15x, 4 count – Hundreds (we stuck with the 15x)
- 15x, 4 count – LBFCs
Block Break, consisting of:
- Elf on the Shelf – 7x lower left to upper right, 7x lower right to upper left
- Side Bends – 15x block in left hand, bend left then straight, then 15x block in right hand, bend right then straight
- Standing Twist – 15x, hold block on chest, twist left/right/center
- Block Crunch – 15x, laying flat with block on/above chest/stomach, crunch
- Laying Twist – 15x, laying flat with block on/above chest, rotate block/chest left/right/center
Back to the abs…
- 15x, 4 count – Monkey Crunches
- 15x, 4 count – Reverse Crunches
- 15x, 4 count – Rosalita
Plank Break – high plank, right arm out/in, left arm out/in, right leg up/down, left leg up/down
- 15x, 4 count – Weezy Jefferson
- 15x, 4 count – Windshield Wipers
Return the blocks and head towards the parking lot. Using the curb, hang your legs off so that your feet can go below parallel. Do the following…
- 30x, 4 count – Flutter Kicks
- 10x, 4 count – Weezy Jefferson
Finish up with a second sit-up PT test…
- 1 minute sit-up PT – 1 minute of sit-ups, standard PT rules, everyone came in roughly 25-35 reps, apparently the abs were spent
Hopefully I got most of that right! And hopefully the abs will appreciate all the hard work later.
Count-o-rama, Name-o-Rama, Announcement, Prayer, Pledge of Allegiance
Announcements:
- Moist will not be attending Hairy Bison
- 11-3 City Ruck
- 11-10 Cheech 10k
- 11-17 Hairy Bison
- 12-1 Wildcat CSAUP
- 12-14 Christmas Party
- 01-05 Harbison 100k
Prayer requests:
- All the flood victims
- LEOs involved in the Florence shooting yesterday
- All the other injured PAX – reach out to them