Plank of pain!

Plank of pain!

Workout Date:

12/30/2017

QIC:

Handy Manny

PAX:

Beaker, Handy Manny, Viagra,Cubbie

The Thang:

Conditions: 46 clear skies

5:29 1 minute warning

5:30 proper F3 disclaimer time to get to work.

COP

  • 20 SSH IC
  • 5 Burpees Oyo
  • 20 imperial walkers IC
  • 5 Burpees Oyo
  • TTT IC
  • 5 Burpees Oyo
  • 20 little baby arm circles f ic
  • Reverse
  • 20 overhead claps ic
  • 20 air press ic
  • 5 Burpees Oyo
  • 20 Richard Simmons ic
  • 5 Burpees Oyo

Mosey to the beach parking lot

The Thang

Plank of pain

  • Stay in Plank no matter what.
  • 20 shoulder taps (hold plank)
  • Merkins hold (hold plank)
  • 20 plank Jack’s IC
  • 20 Mountain climbers ic
  • Jack Webb’s to 10/40
  • Two rounds 5 dips per pax

Line up along the parking lot

Jump squats at every line down and back (golf cart parking lines)

Al Gore on the six

4x Sprint down and back followed by 20 squats

AlGore on the six

Back to the flag

Mary

  • 25 LBC IC
  • 5 Burpees Oyo
  • 25 flutter kicks IC
  • 5 Burpees Oyo
  • 15 box cutters IC
  • 5 Burpees Oyo
  • 25 big boys oyo
  • 5 Burpees Oyo
  • Repeat plank of pain

Announcements:

  • December 16th ugly Christmas sweater convergence workout at warthog.
  • Swamp Fox Adventure Race March 17th 2018
  • Get on the Q sheet.

 

 

Moleskin: 

It’s always a pleasure to come up north and see my brothers that I don’t get to see that often. Thanks for letting me lead. I had a great time.

 

 

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