09/02/2021 - Iron Lion - Plank Master Challenge
AO: Iron Lion
When: 09/02/2021
PAX:
Number of Pax: 11
Pax Names: Belichick, Bootlegger, Cousin Eddie, Cowbell, Crop Duster, Glass Joe, HH Gregg, Mellencamp, Mr. Nice Guy, Quidditch, Riunite,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Plank Master Challenge Round 3 Do you have what it takes to work your core and hold your form until you are the last man planking? Come out to the Iron Lion and find out. Bring those coupons and HC in the thread!
The Scene: Mid 60’s and clear. Woke up late (big surprise) but managed to roll in at 5 ish to quickly chalk up the thang. What a beautiful morning!
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
SSH – IC (4 count) x 50
Let the air out of the spare – IC (4 count) x 20 each side – hold coupon in one hand at your side while standing, crunch obliques in opposite direction. Then flapjack.
Absolution – IC (8 count) x 10 – Combination of a Groiner, Mahktar N’ Diayes, and Chilly Jack. Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).
Mosey to Basketball courts with coupons
The Thang
THANG 1 Bruce Lee Basketball
Bruce Lee is a 6 exercise routine that is focused on the core. All exercises in a 4-count cadence.
- American Hammer
- Leg raises
- LBC’s
- Heel Touches
- Crunchy Frog
- 100’s.
3 rounds – 20 reps, sprint to other side of court and back, 30 reps, repeat, 40 reps, repeat. YHC cut this short because I wanted to get to at least part of Thang 2. I introduced the GRR earlier this year and wanted another crack at it.
THANG 2 Coupon Grips
Grip, Rip, and Roll (GRRs)
Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground. Go both ways down the basketball court. Mellencamp, on his site Q VQ, made the smart call not to do this on the basketball courts as the coupons would chew it up. Thinking fast, I moved the PAX to the grass just outside of the courts and gave them the distance of one to two trees.
As a modification, I told the PAX to do Big Boy Block Ups. I also told them to do BBBU after they finished GRR.
Big Boy Block Ups – While holding coupon close, perform a sit up
Mosey back to flags with coupons
Mary – Last Man Planking
Merkin Ring of Fire until the last man is planking. When you fall out, hold people’s chair and do squats when the count comes back to you. This will determine the winner. Keep reading for the result….
Circle of Trust
Announcements
1st F – Naperville Foundation 5K, Iron Pax
2nd F – Bear Down Sunday Night Football Sept 12
3rd F – Feed My Starving Children
Prayers
Afghanistan
Tennessee
COT
“The Best Way To Get Started Is To Quit Talking And Begin Doing.” – Walt Disney
“Around here, however, we don’t look backwards for very long. We keep moving forward, opening up new doors and doing new things, because we’re curious… and curiosity keeps leading us down new paths.” – Walt Disney
Both of these quotes inspire me on an almost daily basis. I oftentimes find myself getting stuck in a rut or overwhelmed with whatever it is that needs to be done. And then I tell myself, “keep moving forward” and “quit talking and start doing.”
So if there is something on your mind, something you want to do, a goal you want to achieve, then use the words of Uncle Walt and keep moving forward to your destination.
We ended in a prayer that I thought up in the moment and I can’t recount it verbatim but thanked the Lord for the morning, the weather and our continued health. Asked the Lord to watch over all of us and all that we come in contact today.
Peace,
Cousin Eddie
Naked Man Moleskin
Random musings….
Holy crap what a finish. It was 5:59 and all had dropped out of the merkins except Belichick and HHGregg. We continued to go around, each of us doing squats as these beasts continued to do merkin after merkin. YHC finally called it at 6:01 and awarded the Plank Master to Belichick on form. HHGregg held it until the end and I congratulated him on his grit but that Belichick had him on form.
Mr. Nice Guy also put on a show. At one point he was shaking so hard, I wasn’t sure what was going to happen.
Mellencamp taking that site Q job by the horns, protecting the turf, correcting the Q and doing a great job.
HHGregg and Crop Duster – thanks for making the trip east. I hope your first trip to the Iron Lion isn’t your last.