06/24/2020 - arena - The one with the ROCK hard PLANKS

AO: The Arena

When: 06/24/2020

QIC: Seinfeld


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Hairspray, Kodak, Seinfeld


I stole an idea from FiA Greenville for an ab workout, then added some arms in for good measure.

Warmup: We did some Jumping Jacks and Windmills in cadence to get going, then we jumped in!

The Thang:

Our first set went a little somethin’ like this –

60 second plank, followed by 10 BGS

50 second plank, followed by 15 Bicycles (30 total)

40 second plank, followed by 20 Leg Lifts

30 second plank, followed by 25 Russian Twists (50 total)

20 second plank, followed by 30 LBCs

10 second plank, followed by 35 Rosalitas

We ran a lap at the end of set one, then on to the next!

For our second set, we switched the planks for some wall sits:

60 second wall sit, followed by 10 Around the Worlds

50 second wall sit, followed by 15 Overhead Press

40 second wall sit, followed by 20 Tricep Extensions

30 second wall sit, followed by 25 Chest Press

20 second wall sit, followed by 30 Deadlifts

10 second wall sit, followed by 35 Bicep Curls

Next up was a song challenge – Bodies by Drowning Pool…squats throughout the song, burpees when it’s time to “let the bodies hit the floor!”

We finished all this a little faster than I expected but luckily Kodak had a pair of dice so we took turns rolling and calling out our *favorite* exercises and doing 10x the number rolled:

Angry Donkey Kicks

Curtsy Lunges

Calf Raises


Fire Hydrants

L Arm Raises

We finished up with prayers for safe travels to several of our sisters heading out of town this weekend 🙂



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