DATE: August 29, 2020
AO: The Zoo, or Rucking AO]
PAX: Hank the Tank, Less, Launchpad, LP, Basic Bro, Forrest, Gravy
Pre-Blast: I’ve got the Zoo Q Saturday for those of you who aren’t headed to KZoo. We are going to plank. A lot. You’ll wish your mama could save you. And you’ve got more than a day to HC, so you also have no excuses if you don’t show up.
5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust
Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.
25 SSH IC, Overhead claps, seal claps
THE THANG: Plank O’ Plenty
PAX rotated through a series of planks, 30 seconds at a time: forearm plank, pike, right side, left side, spiderman, updown, right side, left side. Then repeated. Total plank time in this set was 8 minutes.
Short mosey, followed by 100 squats, then 25 yard walking lunge.
Plank, 30 seconds at a time: forearm plank, pike, right side, left side, spiderman, updown, right side, left side, forearm, pike, right side, left side, spiderman, updown. Total plank in this set was 7 minutes.
Mosey with an Indian run over the hidden hill, then walking lunge down the old stair trail and back up to the top. Mosey return to the AO.
Final plank set 4 minutes: forearm, pike, right side, left side, spiderman, updown, right side, left side.
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM) : each PAX names one thing he was grateful for, rotating around the CoT, until each PAX named 5 points of gratitude.
Grateful for 19 minutes of plank!