*Plank

*Plank

Workout Date:

01/11/2022

QIC:

1st Base

PAX:

Hamburglar, Candy Cane, Castaway (AOQ), Pikachu, Jeter, 1st Base (QIC)

The Thang:

Conditions: Frigid, hovering right around 0 Celsius, though the 15mph wind that was in the forecast the night before was blessedly MIA.

With 20 Qs under my belt, I felt I was overdue to lead a core focused beatdown, and what better place to do that than The Plank? I’d come up with what I though was a pretty solid plan of attack, compounding two separate four corners style workouts with a center point twist I picked up somewhere along the way at BombSquad. I wasn’t really sure what to expect for turnout, between the near freezing temperature and the fact the the College Football Championship had wrapped up in the wee hours of the morning. Upon arrival, Candy Cane and Hamburglar were already cutting laps around the track, carrying on conversation as if they were at happy hour instead cutting sub 8 minute miles. Castaway showed up with the flag in short order and Jetah and his dad, Pikachu, must have carpooled because they showed up at the same time with a couple of minutes to spare. Had to cut through Mumble Chatter, which started strong and only slowly tapered off, for the 1 minute warning.

COP
20 Hairy Rockettes
20 Thru The Tunnel
20 Windmills
20 Imperial Walkers
20 LBAC FWD/RVS
20 Cherry Pickers
25 Side Straddle Hops

1 Lap

*Asterisk*

Starting at midfield, PAX complete 5 burpees before proceeding to the first of eight worksites around the field (corners of the end zones, under the goal post and 50 yard sidelines) and return to complete 5 more burpees before proceeding to the next worksite, as well as five more burpees at completion. Alternating between plank and mary work, we started out easy and built up to TBQ, with the between set mosey and burpees offering brief respites while keeping the heartrate up.

1st – 10 Flutter Kicks (2ct)
2nd – 10 Merkins
3rd – 15 Box Cutters, 10 Flutter Kicks (2ct)
4th – 15 Alternating Shoulder Taps (2ct), 10 Merkins
5th – 20 Heels To Heaven, 15 Box Cutters, 10 Flutter Kicks (2ct)
6th – 20 Catalina Wine Mixers/Hydraulics/Mahktar N’ Diayes, 15 Alternating Shoulder Taps (2ct), 10 Merkins
7th – 25 Hello Dollies (2ct), 20 Heels To Heaven, 15 Box Cutters, 10 Flutter Kicks (2ct)
8th – 25 London Bridges, 20 Catalina Wine Mixers/Hydraulics/Mahktar N’ Diayes, 15 Alternating Shoulder Taps (2ct), 10 Merkins

With about 20 minutes left on the clock after completion, we moseyed over to the block pile so as to not completely neglect the upper body.

Block Work

20 Bent Rows
25 Curls
20 Overhead Press

Repeat

Mary (Pax Choice)

15 Crunchy Frogs (1st Base)
15 WWII Sit Ups (Candy Cane)
5 Skydivers (Hamburglar)
15 Rubber Kicks (Pikachu)
15 Pretzel Crunches (Castaway)

COT

Count-O-Rama

Name-O-Rama

Announcements:

Freed to Bleed 2/4 at the Saint Mark Coptic Church (across from BombSquad/Catapult AO)

2nd F January 29th at Ultrazone Laser Tag on Lake Arrowhead Road (Ms and 2.0s encouraged)

Shield Lock Challenge upcoming in February, check Slack for details.

YHC prayed us out.

Always an honor to lead, glad to have these HIM come out and support me. ISI.

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