AO: ao_the-swanson
Q: Bunsen
PAX: Go Blue, Monsanto, Disco, Flo, Googan, Matlock, Buzz Lightyear, Grant Everitt, Bunsen, Yard Sale, scott Nadar
FNGs: 1 scott Nadar
COUNT: 11
YHC gives thanks to all PAX showing up on what is very close to the coldest workout of the year! Also, to shorts, haha! Every year our tradition is to run a Planksgiving on the Wed before Thanksgiving, so all PAX knew what time it was when rolling into the Swanson! In my glorious non-professionalism, YHC announced the mission and disclaimers, however neglected the 5 core principles. That must count for visualizing one of the core principles though, right? Anywho, it was critical YHC kept PAX warm, so without much mumblechatter, we commenced…

WARMUP:
A quick mosey around the parking lot to get the heart pumping and with a little looseness PAX went through some dynamic stretches:
Imperial Walkers x 10IC
Hillbillies x 10IC
Tin Man x 10IC

Mosey to the top of the pavilion…

THE THANG:
First Helpings:
PAX found a spot on the guardrails and starting at level on the ground held positions until change was called:
– low plank
– high plank
– low plank
– high plank
– feet up to first siderail bar
– feet up to high siderail bar
– feet down to first siderail
– feet on ground for high plank
– recover

Second Helpings:
11’s on either side of the pavilion entryway.
Beginning with Mike Tyson’s
Bearcrawl (or modify to lunge walk) to other siderail
A-Rod’s

Desert:
TABATA style 1:00 work, 0:20 recover, 2 times through cycle:
– Leg Raises
– Flutter Kicks
– “Bananas” or aka Hollow Holds
– Mountain Climbers
– V-Ups

Return to Shovel Flag.
End of Planksgiving

MARY:
The entire routine could be considered Mary. YHC had shredded core, shoulder, quads…phew that was a dandy!

ANNOUNCEMENTS:
Meditations is the book for society-of-ordinary-men. Plan on meeting Dec 10 at Monsanto place. DM for address. Plan to come even if you haven’t read the book.
ao_off-the-books – TOMORROW, 26 Nov at Twin Silos park, 0530. YHC will lead the Gobbler Challenge. It is a 60-min AMRAP and is a good burner to set the stage for massive gluttony and couch surfing. I will bring coffee and take PAX through a quick warm-up stretch and we’ll crush this workout. Type-2 fun, I promise!!

COT:
PAX shared some health concerns for their family elders (parents/grandparents). We prayed for their recovery, dr. guidance and healing. Safe travels to all and prayers to enjoy family/feel love and closeness and make the most of these far too infrequent gatherings!