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
- 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)