Don’t you guys know how to Plank

Don’t you guys know how to Plank

The Thang…

Run a quick loop around the parking lot to warm up then we circle up.

SSH x 20 IC

Imperial Walkers x20 IC

Good enough to get started.

We headed over to the play ground for an explanation of the Pain Stations.

1. Pull-ups on the Short Ropes
2. Sand Bag bent over rows and small sand bag upright rows (focus on openhanded grip)
3. Standing Sled Pull (160lbs) and medicine ball toss
4. Battle Ropes (30′ and 40′)
5. Kettle Bell Swings
6. Merkins down the Agility Ladder

Each station was 1.5 minutes with a 30 second break to head to the next station.

Go through each station 2 times then head down to the soccer field for some sprints.

I cannot recall the exact sprints we competed, but it was something like this…

Across the field short length and back Recover with some Mary.

Run across the field then Bear Crawl back more Mary

Ran backwards across the field then sprint back and more Mary

Mosey over to the long end of the field for some more sprints with lots of Planks and extended counts in the 6 inch position.

The moleskin:

Really great crew out there today. I think 10 PAX is a good number for this workout easy to set-up the stations and good competition on the speed portion of the workout.

From the comments YHC received during the workout it was a smokefest for the shoulders. going straight from the battle ropes to the Merkins was horrendous. Although everyone pushed hard and got it done.

Per the usual Mario, General and One-Niner were smoking the sprints and Nard-Dog was right there with them. Great push fellas. Seeing you out there in front of YHC gave me more reason to push hard and get better.

Bunker took one of his 6 running days a week off to join us at Fat Camp. For a long distance guy he was pretty quick on the sprints and didn’t look to have to many problems with the gear (maybe he is just a soccer arm guy in disguise).

Over Head and Flint were out as usual and continue to push the gear hard and appeared to push right into the Pain Cave and come out the other side stronger. Great having you guys out there.

Argonaut is a beast with the gear and kept up well in the sprints even though he was suffering from some shin splints. Way to push through the pain. Hope you feel better soon.

This was YHC’s first time posting with Incoming. He seems to be a surly man that will push all the way through the workout. Thanks for posting at Fat Camp with me. Don’t be a stranger.

I was accused of yelling at the PAX too much (especially about Plank form). NO Sagging Asses and it is NOT Downward Dog. Just trying to do my best to make us all stronger. I am sure you all will pay me back with some satisfying mocking of my form in the near future.

As always it is a pleasure to lead these fine men in the gloom.

SYTIG