AO: The Swanson

When: 11/23/2022

PAX:

Number of Pax: 5

Pax Names: Bunsen, Downhill, FiddyCent, Go Blue!, State Farm,

Number of FNGS: 1

FNG Names: State Farm

QIC: Go Blue!


The BackBlast:

Intro:

It’s that time of year again. The time for Planksgiving and a time to give planks. YHC kept the tradition alive with F3 FoCo’s 3rd annual Planksgiving beatdown, just in time for Thanksgiving and preparing our stomach’s for the feast to come.

Warm-o-Rama:

  • SSH x15 IC
  • String Rippers x15 IC
  • Mtn Climbers x15 IC
  • Copperhead squats x10 IC
  • Sun Gods x10 FWD/REV IC
  • Side Plank Switch x10 IC

The Thang:

  1. Ring of Fire – The PAX held plank for the duration of Johnny Cash’s Ring of Fire, taking turns doing 3 merkins around the circle.
  2. Ascending and Descending Plank
    • 10 sec flat plank, 10 sec medium high plank, 10 sec high plank, 10 sec medium high plank, 10 sec flat plank
    • Run down the hill for prescribed exercise, then back pedal back up the hill
    • Rinse and repeat for the following exercise rounds:
      • 20x plank jacks
      • 15 squat jumps
      • 15 groiners
      • 15 Bonnie Blairs

6MoM:

  • Nolan Ryan x10 IC
  • Side plank dips x10 IC
  • Pickle pushers x10 IC
  • American Hammer x15 IC

COT:

YHC led us out with a short prayer. Welcome to Jake* (State Farm)!

Naked Man Moleskin:

* He may or may not have shown up to work out in khakis

** Who knew so many planks could absolutely crush so many muscles in your body?!?! Felt this beatdown for days afterwards.