IPC week 1 at the Norseman

AO: The Norseman

When: 09/01/2020

PAX: Ha-ha, Shooter, Jethro, Crikey, Legos, White Claw, Nacho Libre

QIC: Nacho Libre

IPC week one underway.  I facilitated this workout with the help of Ha-ha.  He brought the timer and the tunes.  Definitely brought us 30 year old pax to the sounds of middle and high school.

Warm-O-Rama:

No time for a warm up.  We headed strait to Turf field number 1 for a few demonstrations of the work out.

The Thang:

(called by app)- 3 burpees

3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)

Scoring: Total elapsed time beginning with the 1st Burpee and ending with the 250th lunge step.

Particulars:
*EMOM = 3 Burpees are performed at the beginning of every minute on the minute until all cumulative work is completed. Use a tabatta type app (SmartWOD Timer or Seconds) to run the EMOM.

*Each Burpee begins and ends in the standing position.

*Hand Release Release Merkins means that both hands are pulled off of the ground at the bottom of the merkin and 1 hand is pulled off of the ground at the top of the merkin.

*Leg raises require feet and knees to stay together through the entire rep. The top of the rep is reached when your ankles have passed above your hips and over your abdomen. The bottom of the rep is reached when your feet touch the ground.

*Jungle Boi Squats are a type of jumping squat. “2Spoonz Style” means that both hands touch the ground between your feet and are raised sideways until they are above your shoulders at the peak of the jump. This is an ode to Greenwood native DJ Swearinger and the hit he laid on Clemson tailback Andre Ellington.

*Big Boy SitUps are unsupported at the feet. No leveraging feet for assistance. Both shoulder blades touch the ground at the bottom of the rep. Both shoulders clear the hips at the top of the rep. Hands are free to use as momentum.

*Stationary Lunge Steps start in the standing upright position. Take a step forward until the Top knee is at a 90deg angle and positioned over the top of the foot. The Bottom knee should be at a 90deg angle and touching or almost touching (<1in) the ground. Step backwards until you are standing upright with both feet together at the starting position. This is one rep. Rinse & Repeat with the opposite leg. Count every step as a rep. (#EasyWay)
**No walking lunges! This is a stationary exercise so that the EMOM timer can be heard.

COT:

Great work by all pax.  It didn’t seem like the big boy situps would ever end.  And the Jungle Squats…  Prayers for Doug and Amy as she battles cancer.  Prayers for Ron Barns as he lost his mentee.

 

 

Naked-Man Moleskin:

IPC did it again.  Great workout by all and what a great way to push yourself to exhaustion.

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