5lb plates for planks… a devious use where the clang besmirched a PAX




Dates: 2019-10-01

Where: castle_black

QIC: Chops

Number of Pax: 6

Pax Names: Aisle 7, C4, Earhart, Legionnaire, Floppy, Chops

Warm-O-Rama: Mozy around the carpool loop. IC 10x SSH, Windmill, Weedpicker, Annie, OYO Sun Gods

The Thang: To YHC vehicle. Each PAX grab a set of 5lb plates. Mozy over to sidewalk and spread out.

Elevatorish routine... Group of 4 IC exercises followed by lap to bottom of ES drive & back. Keep repeating/incrementing until time runs out.
Exercises:
- 1.5 min plank with nuance being the 5lb plate had to be held upright by your belly keeping your core low to the ground. If/when the plate tipped over it made a clang on the ground aka besmirched (YHC trying to expand vocab).
- 15 BBS with plates
- 15 flutter kicks holding 5 lb plates in the air Kodiak count
- 15 overhead press Kodiak count
Run

Increase to 2 min, 20x, RUN... then 2.5 min + RUN, 30x + RUN...

Not enough time to finish 3.5 so just conclude with bench press IC lead by Legionnaire... he took us to probably 45reps, then skull crushers till time.

COT: Happy 52nd Birthday to Legionnaire. Chops was 6 man & spoke about F3 1yr anniversary, ongoing battle with the Queen, physical limitations, and love for F3 credo which gives space to non-competition participation. Prayers for upcoming safe baby delivery & Christian parenting for Earhart. Thanks to the SkyQ for health to workout, and for men yet to be EH'd.

Naked Man Moleskin: That ES hid those driveways on purpose. I always arrive dumbfounded. Thank goodness 6 PAX... only enough coupons for 7. If I lived closer I would post here every week... something about that BD seems inviting... maybe it's the PAX... maybe it's the shadows. Coupon routine turned out way tougher than YHC imagined... those planks were no joke (YHC shaved but still had sweat pouring). Thrifttown biscuits make that joint worthy of Michelin star.

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