September 2023 Shooting Planks

From September 17th thru 30th, firefighters will independently complete as many of the 14 day planking sessions as possible.

Based on fitness level, participants may opted in daily as a beginner, moderate or advanced.

• For scoring purposes, planks must be completed on the day they were assigned.

• The goal is always virtuosity .. but form does not need to be perfect to reap gains from this challenge. Consistent effort will do!

• Please google a video of the plank if the picture and text is unclear

• See the manual for planking schedule

• The are 3 scaling options: Beginner / Moderate / Advanced

Beginner - perform 1/3 of the days prescribed work  (ie .. 1 set or :20)

Moderate - perform 2/3 of the days prescribed work (ie .. 2 sets or :40)

Advanced - perform as written (ie .. 3 sets or :60)

Shooting Planks Manual - HERE

Scoring

Earn points for each correlating day of the challenge

day 3 = 3 points   /   day 11 = 11 points

Bonus Points

1 point - per participant (must complete a minium of 5 days)

20 points - for completion of all 14 days

Team Captains

1. Please print and post the Shooting Planks manual in the gym and kitchen

2. Forward the attached roster with tallied total to healthandladders@boston.gov by 1200 hours on Wednesday, October 4th.