The Sore Core Beatdown

As I arrived to Row the Boat, I was expecting there to be more water on the ground. However, the parking lot was pretty dry which was good for my fellow PAX brothers. Everyone showed up on time and we began at 5:30 with the disclaimer and asked PAX to adhere to social distance guidelines while we worked out today.

Warm up
3 Burpees
15 SSH
15 Squats
15 Merkins
15 Starfish Crunches
3 Not so Lazyboys- each PAX counted by 3, repeated 3 times rotating stretching to each side.

Indian Run around the front half of the parking lot.

The Thang
The Big Core Bang– We lined up at the starting point. We settled into a plank. I would call out an exercise. we would sprint to the called cone and preform the number of reps told to do. Once we completed those reps we sprinted back to the starting line and planked until all PAX completed and waited for the next exercise to be called.

Plank
1st cone- 10 Starfish Crunches
Plank
2nd cone- 20 WWII
Plank
3rd cone- 30 V-ups
Plank
4th cone- 40 LBCs
Plank
5th cone- 50 American Hammers
Plank
1st cone- 10 American Hammers
Plank
2nd cone- 20 LBCs
Plank
3rd cone- 30 V-ups
Plank
4th cone- 40 WWII
Plank
5th cone- 50 Starfish Crunches
Plank

We recovered and moseyed back to the shovel flag where we did our cool down.

Cool Down
20 SSH
20 Merkins
20 WWII
10 Good Mornings
10 Abe Vigodas
20 Squats

COT
Prayers were asked for Scrappy’s mom (negative test results but still wanting prayers), John WIlliams- positive for COVID, Shank’s friend Robbie- cancer diagnosis, Families from local schools dealing with house fires.
Announcements: Sugar Hill for lunch, Planning a Rucking event for the families that lost everything in house fires, Shank is getting our 2.0 workout ready for Christmas eve.
PIC by the flag.