EBS- 3 on-time with 1 (Yours Truely) a half lap late.
WARMUP:
Stretch Left, Right, Center
Casey Casums
Michael Phelps (10 IC)
Arm Circles Forward (10 OYO)
Arm Circles Backwards (10 OYO)
T claps (10 IC)
Raise the Roof (10 IC)
SSH (20 IC)
Merkins (15 SC)
Slow Abe Vigotas (10 IC)
Wife Pleasers (10 IC)
WGS
THE THANG: The Q found another Plank based exercise to add to his series of plank related beatdown series. The Q first found it on the F3 Nations Slack channel, but after some googling realized it is a game played in gym class. How hard can it be? (famous last words)
Thang 1: Plank Destroyers. Always a great way to start. Out of the kindness of the Q’s heart we moseyed to the some nice soft grass. The Q demoed a Plank Destroyer to refresh the PAX memory. A Plank Destroyer is starting in high plank, a muhktar nyedare (spelling ?), merkin, shoulder tap, plank jack for a 1 count. FUN!
We did 5 IC to get the muscle memory fully engaged.
Thang 2: Dominoes. The PAX lined up shoulder to shoulder in the high plank position. We started with our left hands raised in the iron cross position, the 1st PAX in the line dropped to high plank and did 5 merkins, once complete the next PAX dropped into high plank and did 5 merkins, once complete then the next PAX dropped into high plank and did 5 merkins, so on and so forth. At the end of the line we needed to maintain symmetry, so we raised our right hands in the iron cross, rinse and repeat.
We went up and down the line 2 times. Witnessed from afar the PAX really would have resembled falling dominoes.
Thang 3: (The new part) Plank Hockey. The PAX paired up. Each PAX got into high plank facing there partner with about 8 feet of space between them. The Q gave each group 3 cones, these would resemble a hockey puck. The objective was to maintain high plank position. One PAX would be on offense while the other was the goal. The PAX on offense would attempt to slide the cones between the other PAXs hands. If the cone went between the hands for a goal it was scored as 1, if the cone slide between the hands and hit the feet it counted as 2. The PAX would switch between offense and goal until time ran out. We played for 3 minutes (allot of plank!). We kept track of our goals. The average score across the 3 teams would determine the reps for the next thang.
Across the 3 teams the PAX averaged 27, so we would do 27 Plank Destroyers for the next thing!
We moseyed to some soft grass by the circle.
Thang 4: We did a set of 9 Plank Destroyers than a recovery mosey around the circle. We did this 3 times for a total of 27 Plank Destroyers. The middle 9 were the hardest.
Thang 5: The clock really seemed to be moving slowly, so the Q deviated from his plank and did a round of Wall of Fire. We moseyed to the wall under the pavilion.
Round 1- PAX held peoples chair while each PAX dropped off the wall and did 10 SSH
Round 2- PAX held a leaning wall extension (hands on the wall while leaning on tippy toes almost 45* angle to wall) while each PAX dropped off the wall for 3 burpees!
Round 3- BTTW for a 10 count. (We all had shadowing images from weeks prior with @John Hill (aka Dr. Luck) knee hitting the ground) No injuries this time!
Thang 6- Still lots of time for a round of Plank-a-piller. We moseyed over to the grass on the side of the pavilion. The PAX lined up in the high plank position shoulder to shoulder. The PAX at the back of the line would bear crawl to the front and fall back in line in the high plank position. At which point the new last PAX would bear crawl. So on and so forth. We did 4 rounds of Plank-a-piller and covered some good ground. The Q took pity and we rotated the travel from Bear Crawl to Crab Walk to Crawl Bear.
MARY: 3 Minutes of Mary. V Ups (10 IC), Heels to Heaven (15 IC), LBCs (15 IC)
ANNOUNCEMENTS:
March 30th Hamburg Manniversary. Clown Car at Trexlertown Walmart at 6:20
April 6th Log of Fame for Spoiler at Bee Hive. Pre Ruck at 5:30, 6:30 Beatdown, coffetorium to follow.
COT: Prayers for Long Hauls grandson recovery from a procedure the day before.