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.
Treadmill, Thx for the Boneyard Plankfest. Enjoyed greatly. Hammy is healing nicely. Thx.
It was a great workout! It was a bit chilly, but it didn’t take long to get warmed up. Thx. Treadmill.