Planks for Days
QIC: 60 Minutes
Date: 3-24-21
PAX: Crash, Pony Express, High Cotton, Bulldog, Workbench, Little Piggy, Mongoose, Zim, Spamalo, DQ, Boomerang , Turnover, Schneider, 60 Minutes
Warmorama
SSH
IST
Abe Vagota
Whirly w/clap
Michael Phelps
Arm swirleys F&B
Run lap, pick up rock and head to shelter
Thang
Plank Tabata w/ 60 seconds of plank variation followed by 30 seconds of alternative exercise. 5 rounds of same before 60 seconds of rest and start new set.
1st set
Plank position – 2 baby crawls forward with arms and then crawl back to plank
1 pushup
Repeato for 60 seconds
30 seconds of WWIIs
5 rounds of above then 60 seconds real rest
2nd set
Start in standing position, bend down and walk to plank position with arms
1 pushup
Reverse crawl back up to standing position
Repeato for 60 seconds
30 seconds of squats w/rock
5 rounds of above then 60 seconds real rest
3rd set
Plank position – 3 parker peters
1 pushup
Repeato for 60 seconds
30 seconds of Alt Lunges w/block
5 rounds of above then 60 seconds real rest
4th set
Plank position – 3 shoulder taps each shoulder
1 pushup
Repeato for 60 seconds
30 seconds of curls w/block
5 rounds of above then 60 seconds real rest
Return rock, run one lap and COT.
MC
Fair amount of groaning as a result of the concentrated plank effort. Although I think all would agree it was sufficient.
Some commentary around banning YHC from Q duties was discussed.
YHC asked for music choices and the group of 14 pax was reluctant to make many suggestions so we landed on classic rock.
Prayer Requests
Boomerang’s sister will be having a liver biopsy. Prayers for good results and support for their family.
All unspoken prayers on pax hearts
Announcements
Turnover has WIB tomorrow. See slack for deets
YHC needs Qs for the distillery in Q2. Help a brother out.
Turnover, I left the keys in plank position by the shelter. Thanks for the opportunity to lead.
