The Boneyard Plankfest

Well this morning was a convergence in Lexington and the pax only had two choices.  Regular bootcamp at Graveyard with No Help at the Q, which guaranteed a mass of running, or Boneyard (the runless AO) with Treadmill at the lead.  What’s that you say, a Treadmill without running?  How’s that occur?  Well, that’s just how this Treadmill rolls.  Instead the 14 pax that chose Boneyard got a plankfest that they will not soon forget, cause their shoulders won’t let them.

Weather: 34° and a bit chilly (thought nobody told Freon as he posted in shorts and a sleeveless t-shirt)

Disclaimer (important @ Boneyard with some pax nursing injuries.  Must modify as individually needed)

Prayer

THE THANG

Mosey to the Turf by the Weight Room

COP

• SSH x 20 IC
• Thru the Tunnel x 15 IC
• Windmill x 15 IC
• Imperial Walker x 15 IC
• Little Arm Circles Fwd x 15 IC
• OH claps x 15 IC
• Little Arm Circles Bwd x 15 IC
• Mountain Climbers x 15 IC
• SloMo Merkins x 10 IC

Let the PLANKFEST begin… (pax holds plank the entire time through each series of exercises each exercise is 30 seconds, short rest between each series)

• Series 1 – Plank, Low plank, side plank right, side plank left
• Series 2 – Plank reaches, merkins, hydrolics, reg plank
• Series 3 – Plank reach thrus, plank jacks, mountain climbers, hip slaps
• Series 4 – Plank Cha Cha, Plank walk ups, elbow plank right, ep left
• Series 5 – Icky Plank shuffles, Low plank, side plank R, side plank L

40ish squats IC – not sure the exact number as the mumblechatter caused the pax to lose count, so YHC just kept going.

It ain’t called CORE for nothin’

• Bridges (up/down on Q)
• Bridge (lifting leg on Q)
• Marching Bridge x 15 IC
• Double knee lifts x 15 IC
• Freddy Mercury x 15 IC

15 dips / 15 decline merkins on tire OYO

Superman flies…

• Superman exercise (up/down on Q)
• Alternating Superman x 15 IC
• Superman ex. Candystripe style x 15 IC
• Michael Phelps x 10 OYO

5 Burpees OYO

This is ABsolutely crazy…

• LBCs x 15 IC
• Heel Touches x 15 IC
• Heels to Heaven x 15 OYO (bridge when done)
• Russian Twists x 15 IC
• The Dolly x 15 IC
• Boat/Canoe (on Q)

2 minutes of Imperial Walkers for Walker (last 30 seconds AMRAP)

COT & BOM

Moleskin

• TClaps to the Pax for their effort.  Boneyard is an AO that YHC will definitely visit and Q from time to time.  Core work is right up my alley as a physical therapist and something ALL pax need to work on.  The mumblechatter was great today!
• FNG name chain – Brian Bowman – works for City of Lexington Utilities – Water/Sewer, “mostly sewer – SEPTIC

Announcements

• LEX Christmas Party December 19th
• Keep EHing your brothers.  There are many more sad clowns out there that could use F3 in their lives, they jsut don’t realize it yet.

Prayer Requests

• Walker and Phillips Family
• Pax recovering from injuries
• Pax recovering from Go Ruck sim
• Pax running this am in the Gov. Cup and Savannah races

Devotion

“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” Jeremiah 29:11

• We as men want to be in control.  Realizing that we are not and truly knowing that GOD is has already planned our every move is sometimes a hard pill to swallow, especially when we face adversity.  Give it to Him and you will prosper.