July 7th, 2016 By Exit54

Five men in the District this morning, eagerly awaiting Exit’s Plank Test…

WARM-UP:

Mosey to the blacktop behind the school, COP:

• SSH x 25 (IC)
• IST x 20 (IC)
• Windmills x 15 (IC)

THE THANG:

Exit’s Plank Test:

• Straight-arm plank 60 seconds
• Elbow plank 30 seconds
• Right-elbow side plank 30 seconds
• Left-elbow side plank 30 seconds
• Straight-arm plank, left foot off the ground 30 seconds
• Straight-arm plank, right foot off the ground 30 seconds
• Straight-arm plank 30 seconds
• Elbow plank 60 seconds

Head over to the Abyss – hand walk around the Abyss with feet staying on the bench at all times.  Go clockwise the full circle around.

Mosey to the Spooky Half – Indian Run where back man in the train does 5 burpees then sprints to the front of the train.  Continuous until we go all the way down and back.

REPEATO all of the above

1-minute straight-arm plank

1-minute elbow plank

Mosey to Mary

MARY:

• LBCs x 25 (IC)
• Mason Twists x 20 (IC)

MOLESKIN:

Another hot and muggy morning in July, nothing gets the sweat going quite like twelve minutes of planking.  Today’s focus was almost entirely on the shoulders and arms – not only did we do a ton of planks but the Abyss hand walk and the Spooky Half burpees ensured your upper-body got no reprieve.

I was glad to meet Poncho this morning, and glad to see Gridiron rolling in (albeit about ten minutes late).  Good effort by all today.

/Exit 54

 

Boondocks, District 7

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