• When: 2018-02-06
  • QIC: Meatball
  • The PAX: Dozer, Overage, Navy Bean, Drisocket, Shine, Pawn Star, Mercy Rule, Wayward Son, Gravedigger, Scotch, Meatball


A Plankin Good Time at CAT

10 Pax joined YHC this morning for some Core Athletic Training. YHC was at a loss of what to do since running is frowned upon here, as well as nursing an arm injury. So no running and no block work. YHC will not win any awards for originality for this workout, however, I think we all left with a sore ab and calves. Here’s a recap of what happened.

Conditions:  37 degrees and clear

Disclaimer, No FNG’s, and Prayer

The Thang:

Slowsey to the parking lot near the gym stairs.

SSH x 20 IC
Merkin x 5 IC
TTT x 15 IC
Merkin x 6 IC
Squat x 10 IC
Merkin x 7 IC, Hold Plank
Plankjacks x 10 IC, Hold Plank
Merkin x 8 IC, Hold Plank
Mountain Climbers x 10 IC, Hold Plank
Merkin x 10 IC

Slowsey to the sidewalk near the stairs.

1:00 min high plank
0:30 sec low plank
1:00 min raised leg plank (30 sec each leg)
1:00 min side plank (30 sec each side)
0:30 sec high plank
1:00 min low plank

Heel Touches x 20 IC

Calf raises x 15 IC (alternating toes straight, out, in)

Modified Tomcat

Weave up and down stairs. When done, at the top, perform 20 jump squats. Lunge down to next set of stairs. Bear crawl up ramp. Slowsey to stairs. Weave lower set of stairs. At the bottom, perform 20 Iron Crosses. Lunge back to starting point. Burpees while waiting on the six.

Burpee Jump Squats (a burpee with 3 jump squats at the end) x 10 OYO

Calf raises x 10 IC (alternating toes straight, out, in)

Rinse & repeat modified Tomcat (substitute jump squats with BBSU).

Burpee x 5 OYO

Calf raises x 10 IC (alternating toes straight, out, in)

1:00 min high plank
0:30 sec low plank
1:00 min raised leg plank (30 sec each leg)
1:00 min side plank (30 sec each side)
0:30 sec high plank
1:00 min low plank

Mosey to Shovel Flag.

Moleskin:

  • TClaps to the Strideliter’s for running before the non-running BC.
  • We usually look forward to the planks to catch our breath.  5 minutes of straight planking is not as fun as it sounds.  TClaps to the men for doing it twice.
  • The ramp distance between the stairs on the Tomcat are farther than you think, especially when lunging and not running it.

Announcements:

  • Men’s Oyster Roast at Mt. Horeb – 2/6 at 6pm
  • Dam to Dam relay – 2/24
  • P200 – 3/23-3/24
  • True to Brew trail run/walk/ruck 4/21
  • Carolina Reaper 7/14

Prayer Requests:

  • Trackhoe
  • Marriages
  • Unmentioned prayers

BOM

Pledge of Allegiance