Plank of pain comes to Bombsquad!

Plank of pain comes to Bombsquad!

Workout Date:

12/03/2017

QIC:

Handy Manny

PAX:

Quaker, Buffet, Handy Manny, Vitamin D, Rousey, Feathers, Barkley

The Thang:

Conditions: 53 overcast

5:29 One minute warning called

5:30 Proper F3 Disclaimer; now lets get to work so we can go eat!

Here is what we did.

 

COP:

  • 20 SSH IC
  • 5 Burpees Oyo
  • 15 Ttt IC
  • 5 Burpees Oyo
  • 15 Windmills IC
  • 5 Burpees Oyo
  • 20 Imperial walkers IC
  • 5 Burpees Oyo
  • 20 Lbac ic forward
  • 20 Lbac ic reverse
  • 20 overhead claps ic
  • 20 shoulder press ic
  • 5 Burpees Oyo
  • 20 Richard Simmons ic
  • 5 Burpees Oyo

Snake Indian run (1.5 laps)

THE THANG:

-Plank of pain (stay in Plank no matter what)

  • Plank for a while; chat about our upcoming day; Who is going to the Christmas parade? (right arm up, switch)
  • Merkin hold to stretch out our massive chests
  • 20 shoulder taps ic
  • 20 plank Jack’s IC
  • 20 Mountain climbers IC

-Jack Webb’s 1-10

-Jump squats accross parking lot

-20 plank Jack’s IC

-Right leg lunge accross parking lot

-20 plank Jack’s IC

-Left leg lunge accross parking lot

-20 plank Jack’s IC

Mosey to the field house for some 11’s

  • Step-ups
  • dips

Cardio Mary

Mosey back to the parking lot for 4 stop suicides

  • 20 lbc each stop
  • 20 big boy’s
  • 20 flutter kicks
  • 25 American hammers

Mosey to the front of the facility for inch worm merkins across the front

 

 Announcements:

  • Christmas Party (12/9/17)
  • Ugly Sweater Convergence (12/16/17)
  • Fill-up the Q Sheet. . .

Moleskin:

Its always an honor to lead gentlemen. Great work by all!

Leave a Reply