11/09/2023 - Trojan - Plank Destroyer at the Trojan

Conditions:  Cold, low 40’s, clear

Warm Up:  Overhead Claps, Huggie Bears, Michael Phelps, Little Baby Arm Circles, Monkey Humpers, Mericans, Abe Vigotas, WGS, Stretches on Six

The Thang:  The Q continues with the series of plank related exercises with a new addition Plank Destroyers.  The Q demoed a Plank Destroyer; which is starting in high plank position, Makhtar N’Diayer, High Plank Position, Merican, Shoulder Tap, and Plank Jack that is 1 Plank Destroyer.

Thang 1:  5 Plank Destroyers.  The Q listened to the PAX and decided to find a nice slow grassy area for the Plank Destroyer.  Those Makhtar N’Diayes are hard on the elbows!

Thang 2:   Dominoes.   The PAX lined up shoulder to shoulder holding plank on a curb in the parking lot.   First we held left iron cross plank ( left hand in the air).  The first PAX in the line would drop to high plank and do 3 mericans than hold high plank.  After PAX 1 is done, PAX 2 drops does 3 Mericans and hold plank, so on and so forth.   Once the PAX are all complete we need to repeat for symmetry.  So Right iron cross plank for a 10 count.  PAX 1 drops does 3 Mericans and holds high plank.  Than PAX 2 does the same. So on and So forth.   We went did each side 2 times, Fun!

Short recovery mosey to the larger parking lot.

Thang 3:  Bearpess with  a 1:4 raito.    We were traveling from flag pole side of the parking lot to the opposite end.  We did four bear crawls than 1 burpee, than 4 bear crawls and 1 burpee, so on and so forth until the other end of the parking lot.  Not the fastest mode of transportation, but it is effective enough.   The PAX started to grow quite.

short recovery mosey around the circle.

Thang 4:  5 Plank Destroyers kindly in the grass

short recover mosey around the circle, but a backwards run/ NUR

Thang 5:  5 Plank Destroyers kindly in the grass

short recovery mosey around the circle

Thang 6: Bearpess  with a 1:4 ratio.  We lined up on the finishing side of the parking lot from above.  We need to travel back to the flag pole side of the parking lot.

short recovery mosey  back to curb

Thang 7:  More Dominoes!   Need to be symmetrical so 1 round for both sides

Thang 8:   Need to finish the way we started with 5 Plank Destroyers.

That was all she wrote.  Strong showing from the PAX today.  It was an honor to lead and appreciate the mumble chatter all along the beatdown.

CoR, NoR, Announcements, and Prayers.