Core Day at PainLab 1/4/23

Another great turnout at the Gashouse! Defib held an intro to CPR with some really good stats on heart health. Some how we had to work for the answers. Good work Defib, we all got educated. After the split, I took my group to educate them on the importance of core training. I found a good 6 min abs workout by Jeff with Athlean-X. We only had 35 minutes left to get to work, so lets not waste any time.

We circle up in the parking lot, hit our six, and start with hands back raises for 60 seconds (much harder than I thought), transition directly to Peter Parkers for 60 seconds, then to cross knee planks (aka slow Peter Parkers) for 60 seconds, and finally a 30 seconds rest. Next we do scissor v-ups for 60, starfish crunch for 60, then upper circle crunches for 60, and finally a 30 sec rest. 

We grab our coupons and riffle carry them to the bridge. Drop the weight and bear crawl up the top of the hill. Hit the bench and push out 20 triceps dips, recover and do 20 step ups, move to the Hobbit rock and push out 20 incline merkins. Now lets mosey down the hill, pick up our coupons and round the world with them back up to the parking lot. 

Next set is more core! On our six for LBC’s for 60 secs, baby makers for 60, heels to Heaven for 60, and then a 30 sec rest. Start back with rev-LBC’s for 60, oblique LBC’s, American hammers, and finally a 30 sec rest. Time was running out so we rinsed and repeated the LBC’s, baby makers and heels to Heaven before time was up. 

Good work men! We returned to meet bootcamp and finished with some flutters.

Once again, great job to Defib.