01/30/2024 - Swamp - Another Plank in the Wall

Conditions:  Cold (Low 30’s) but clear and dry

EBS:  4 for a 2.7 miles run.  Chasing Downsize around Macungie, again!

Start on Time
Disclaimer agreed upon by all.
Warm-Up:  Mike Phelps(10 IC), Moroccan Night Clubs(10 IC), Raise the Roof (10 IC), Monkey Humpers (10 IC), Slow Vigotas (10 IC),  SSH (15 IC), Penalty Circle Burpees (12 OYO)

Mosey around the parking lot to the lone coupon.

Thang 1:   Unnamed Activity is it’s name, pain is it game?

The Q wanted to have all the PAX try a “new to him” exercise he stumble across on the F3 Nations Slack (and shared on 1st F Chat).  Inch worm, but the have a coupon locked in between your feet.     We lined up shoulder to shoulder 5 parking spots (width wise) away from the end of the parking lot.   The 1st PAX in the line did the Weighted Inch Worm, while the other PAX did BearPees (4 bear crawls than 1 Burpee) to the end of the designated area.   Once at the end held plank to the Six.    The next PAX in line was awarded the opportunity to do the Weighted Inch Worm, while rest of the PAX did BearPees back to that start line.   Rinse and Repeat until every PAX had the opportunity to do the Weighted Inch Worm.   The Q took pity upon the PAX and did rotate from BearPees to Beluga (4 Lunge Walks and 1 Burpees).  To add variety and spice to the PAX life!

Thang 2:   Capone Shuffle.     In honor of our fellow PAX that was either sleeping, working, or something something else (and better) we did the Capone Shuffle.    All the PAX line up shoulder to should in the high plank position.   The coupon starts on one end of the line and is pass from PAX to PAX in the pull through position.   Once the coupon makes it to the end the PAX do 5 Merkins.   Rinse and Repeat, so the coupon goes up and down the line.  The coupon traveled down the line of PAX 4 times for a total of 20 Merkins.

Thang 3:  Plank-a-piller
Always a crowd pleaser.  We did a short walking mosey to the end of the parking lot into the grass field towards the park.    All the PAX lined in shoulder to shoulder in the high Plank position.  The idea is allot like an Indian Run.  The end of the line runs to the front of the line, but instead of Run to the front the PAX will Bear Crawl to the front.  Instead of the PAX jogging in a line they are holding high plank shoulder to shoulder.   The Q set a destination out far in front and the Plank-a-piller moved like a majestic creature on the grassy field!
The Q did add some variety to spice up the PAX life, instead of Bear Crawls we also did Crab Walks and Crawls Bears.  Instead of High Plank the whole time we did Low Plank and Table Top as well.

Thang 4:  Dominoes
Short Mosey to the pavilion, so we could find an elevated surface that would accommodate 12 PAX.  No surprise here, but the PAX lined up shoulder to shoulder, but with hands on the seats of the picinic bench seats.   The group started with there right hands in the air, Iron Cross Position for a 10 count.   The 1st PAX in line would drop down and do  3 Incline Merkins, at which point the next PAX would drop and do 3 Incline Merkins, etc. etc. etc.   The movement is supposed to mimic falling Dominoes (nothing do the with the Pizza).   Once the whole line was down the PAX would do 10 Incline Merkins together.   At which point the Q would start it all over, but for symmetry sake with the left hand up in the air, Iron Cross position.   We went up and down the line for a total of 2 times.

Thang 5:
Short mosey to the monkey bars.    Split into 3 groups.

Group A: 10 burpess (timer group)
Group B:  Negatives (at monkey bars, jump up into a pull up, but a slow ( 5count) release down) AMRAP
Group C: Pull Ups – AMRAP

Group A would be the timer,  Group B and Group C would perform there exercise AMRAP until group A was complete.  Once complete, rotate and repeat until time.     We only had time for 1 rotation.   No objection by the PAX about that