The BackBlast:

Tour de Pork Chop Hill (TDPCH) – Merkin and Plank Focus

• PAX Warm Up

CORE STRENGTH TEST (3 min)

We will use a plank position for this core strength test. Place a timer on the floor where you can see it. (Link: https://www.setforset.com/blogs/news/30-best-core-exercises )

• Begin in a plank position with your elbows and feet on the floor – Hold this position for 60 seconds.
• Lift your right arm off the floor – Hold this position for 15 seconds.
• Bring your right arm to the floor and lift your left one up off the floor – Hold this position for 15 seconds.
• Bring your left arm back to the floor and lift your right leg off the floor – Hold this position for 15 seconds.
• Bring your right foot back to the floor and lift your left leg off the floor – Hold this position for 15 seconds.
• Lift your left leg and right arm off the floor – Hold for 15 seconds
• Return both your left leg and right arm to the floor then bring your right leg and left arm off the floor – Hold for 15 seconds.
• Return to the starting position and hold for 30 seconds.

The thang

• Stage One: Soccer Fields – Merkins (4 min tabata, 20 on, 10 off)
• Between Stages – Mosey to Rec Center Hill
• Stage Two: Rec Center – Hill Runs (mimic 4 min tabata, mosy to first light pole, sprint to second light pole, in place option is side straddle hops (ssh) on mosey and smurf jacks on spring, ssh as runners mosey back)
• Stage Three: Ball Fields – Bulgarian Split Squat Holds  (4 min tabata)
• Between Stages – Lieutenant Dan on Parade (5 from senior center to middle of field)
• Stage Four: Senior Center– Merkins (4 min tabata)
• Mosey back to soccer field pavilion for core test
• PAX Circle of Merks (hold plank while each pax does one merkin,
• PAX Merkin ending (two sets of 5 merkins on your own)
• PAX Circle of Trust

Challenge results (6 min of planks, 90 to 125 merkins)