Leading into this morning, I didn’t have much of a plan formulated. When I Q, I try not to spend a lot of time talking. This being forms week, I knew I needed to add to the knowledge of the PAX, and I found it really hard to put a workout together. Since so much of our workouts are based in planks, merkins and squats, I knew that is where I wanted to spend some time. Today’s workout would have a little of all three (although it turned out to have a lot of two and a mention of the third). I got up early to do some research on proper form so it was fresh in my mind.
Upon arrival a few of the PAX had already arrived, and at the start we had 12. Well,not quite at the start. We had 10 at the start, with Low Tide and Justice showing up a bit late. By 0532, we had 12.
Warm Up
SSH x 24
Good Morning (with a clap on 4) x 12
Imperial Walker x 12
WMH x 12
Mosey to the Corner of W. Forest Hills Blvd and Forestview St.
Porta John Chinooks x 12
Reverse Porta John Chinooks x 12
The Thang
Saunter over the the History Grove in the North East point of the park. YHC talked a bit about the Dip being a tricep exercise, and how we work on flying though sets of 30, when the exercise is more effective when we go slow.
Slow Dips x 10
Step Up x 10
Slow Dips x 10
Step Up x 10
Slow Dips x 10
One PAX had a question about how to make his Dip form more effective for his tricep. He showcased his form and another PAX pointed out that he had his elbows too far away from his torso. By getting rid of the outrigger hold, he was able to feel it in the right spot after just a couple test runs.
Mosey back to Startex.
It was time to discuss our Plank Form. The proper plank is one where the core, sternum to pelvis is engaged, along with your butt. Wrists should be placed directly below your shoulders, with the head and neck being an extension of your straight spine. If you placed a yardstick on your back it should touch your butt, most of your back and your neck. I also learned that your eyes should be focused approximately 1 foot in front of your hands. We also talked about the proper form for a Chilcutt Plank (‘bows and toes), same as above, elbows directly below shoulders. To try these out we did:
High Plank Ring of Fire x 5 count
Chilcutt Ring of Fire x 5 Count
To ensure we had it down, the PAX broke into groups of three for the Triple Check. PAX 1 did the people’s chair, while watching PAX 2 hold a high plank and giving pointers as necessary, PAX 3 ran backwards to the end of the parking lot, and back. PAX rotated when the runner was back.
Triple check with a Chilcutt plank.
Then we moseyed to the lighted area between the playground and the swings for Merkin fest. Everyone grabbed a spot on the kneewall, and YHC talked a bit about body angle, grip width, and grip placement (just above shoulders, down to waist), and how changing each of these items will work different muscles and muscle groups.
Irkins – An upward body angle will create more work for chest and core. x 12
Derkins – Downward body angle will isolate the chest. x 12
Wide grip Merkins – Wider grip will work your outer chest and biceps x 12
Diamond Merkins – Centered grip will work the center of your chest and triceps x 12
Ranger Merkin – Hands in line with ribs instead of near shoulders will work your chest x 12
Merkin – Hands close to your shoulders or slightly above will work your tricep x 12
Some other key points of the Merkin discussion included keeping your core and butt engaged, eyes focused about three feet in front of your hands in order to keep your head up, allowing for full motion of up and down, and how your shoulder blades should touch when in the down Merkin position.
Once everyone had enough Merkin talk, time was nearly up, but we did get a quick discussion in about the squat. Key points to the squat is that you should feel your hamstrings engage, especially near the bottom of the squat, your butt should feel like its opening up (an odd thing to say to a bunch of grown ass men), back straight. Many PAX bring their hands up into a prayer position near their chest to help their center of gravity.
Body Weight Squats x 48
Mary
Right Legged Steinl (30 second high plank hold, 30 second Chilcutt hold, 10 Merkins, 10 right leg Peter Parker/mountain climbers/Parker Peters, 10 Merkins)
Left Legged Steinl (same as above but left legged)
COT
No announcements.
No spoken prayer requests.
YHC took us out.
NMS
Great work today gents, I appreciated the opportunity to lead. SYITG!