Plank O Rama

by | Mar 7, 2019 | Back Blasts

QIC: Vanellope
PAX POSTED: Apnea, DBA, Grouper, No-see-um, Vanellope

Seems like the cold weather doesn’t want to leave Florida quite yet. A cold morning at the ranch after having a couple weeks of warmer weather. 5 Pax in attendance for YHC beatdown.


Warm Up:

  • High Knees (1 min)
  • Butt Kicks (1 min)
  • Windmill IC X10
  • Baby Arm Circles IC X10 (reverse)
  • Merkin IC X15
  • Balls to the Wall (45 Second hold X2)


Main Event:

  • Burpee Mile- 12 Burpee’s at BB courts with a lap around dog park and tennis courts for 1/4 mile (X4)


  • Shuffle Squats on the BB courts from baseline to the top of the court. With 5 single leg dead lifts at each end (X4)
  • Speed Skaters with 10 Jump Squats at each end (X4)
  • Broad Jumps with 5 Lunges at each end (X4)
  • And to top off the leg blasting, Monkey Humpers (10 count per PAX in clockwise rotation)(X2)


Recover with a set of Mucho Chesto


Plank O Rama: all PAX were instructed to remain in Plank through the following exercises until YHC gave a 10 second break

  • Mountain Climbers IC X15
  • Plank Jacks IC X15
  • Peter Parkers IC X15


  • 10 Second break


  • Makhtar N’Diayes IC X10
  • Nolan Ryans IC X10 (reverse)
  • J’Lo’s IC X10


  • 10 Second break *YHC was feeling it here, and was pushing to get through the previous exercises giving the cadence. But if you can’t do it, don’t Q it.


  • Elbow Plank (30 Seconds)
  • Left Elbow Plank (30 Seconds)
  • Right Elbow Plank (30 Seconds)


  • Right into a Bruce Lee for recovery


Finished off the beatdown in the parking lot with 40 yd sprints and back pedal back to the start. X4



  • DBA and his family
  • Apnea and his SIL
  • YHC’s friend
  • And all those who could not be here with us today