Popper’s 6th Manniversary and IPC Week 3

AO: The Hooch

When: 2024-09-23

QIC: Popper

PAX (15): Animal, BallBoy, Birdie, Boomer, Dinghy, Feathers, Flo, Meatball, Sneakers, Spackle, Sunshine, Turk, Utah, Julius

Preamble:

Six Septembers ago, YHC posted an FNG at The Hooch. As punishment, my Manniversary Q each year is often an IPC workout, this year being  no exception. YHC arrived early to set up the course which had the following features:
  • 400m run loop
  • Cones or markers set 30 yards apart from each other
  • PAX brought coupons

Warm-O-Rama:

YHC led a quick warm-up. Some of the PAX had planned to do a 45-minute run alternative to IPC. At least one PAX read the plan and made his choice on the spot for the run.

The Thang:

We executed IPC Week 3. YHC directed the PAX' attention to a large whiteboard where the below workout was written. YHC explained the workout, set a timer, and fired the metaphorical starting gun.

Bottom Slice of Bread

Brenton WOD – (3 rounds)

  • 30-yard bear crawl to the cone
  • 30-yard standing broad jump back
  • Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)

The Meat – 3 Rounds – Descending Rep Structure – 21/15/9

Exercises
  • Burpee Block Jump Over. (lay block flat side down)
    • Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
    • Perform burpee on the other side, and jump over the block laterally.
    • Reminder – Each time you jump over the block = 1 rep
  • Thrusters
  • Bonnie Blairs
    • Right leg-left leg = 1 rep (the hard way)
  • Hand Release Merkins
 
  • Big Boi Sit-ups
 
  • 400m run
Format
  • 21-15-9 Style
  • Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

Top Slice of Bread

Brenton WOD – 3 rounds

  • 30-yard bear crawl to the cone
  • 30-yard standing broad jump back
  • Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
Workout ends after you cross the line after completing the last portion of Brenton. Record your total time in HH:MM:SS format.

COT:

The run group met back up with the big group at the flag. Many prayers were lifted up for health, work, relationships, etc.

Naked-Man Moleskin:

Thank you Flo, Boomer, Sunshine, El Matador, and no doubt others who EH'ed me over the course of a couple years until I finally posted in September 2018. F3 has wrought an undeniable transformation in me. The confidence, experience, physical fitness, and deeply meaningful friendships gained over this time are a valuable treasure easily worth all the hard work it has taken to attain and nurture them.  Thank you for doing hard things with YHC; it is a joy to grow stronger together.

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