IPC Week 3: Better Late Than Never?
AO: Boneyard
When: 2024-09-30
QIC: Stroller
PAX (7): Cox, Daisy, Darkside, Half-Dozen, Shrimp, Stifler (Boneyard), Stroller
Preamble:
In the midst of the Helene safety assessment last week, YHC jokingly offered to lead a makeup IPC on Monday as I had the Q. Well, our site Q in his sole discretion under the F3 Alpha bylaws, Section 7 part IV, decided it should be so. As a result, YHC had to break my longstanding streak of not doing IPC. Planning to start a new streak tomorrow. Some Google Map sleuthing identified a 30 yd path along a line through the lacrosse circle, and 2 up-and-back trips on the field was found to be 400m.Warm-O-Rama:
Brisk walk to our corner of the field and knocked out SSH and weedpickers, then arm circles and Michael Phelps as YHC reviewed the measured portions of the course.The Thang:
Brenton Sandwich- Start with 3 rounds of:
- 30 yard bear crawl out
- 30 year standing broad jump (with 3 burpees every 3rd broad jump) back
-------(then)--------------
- 3 rounds of 21/15/9 of the following exercises: (round 1 = 21, round 2 = 15, round 3 = 9..of each)
- Burpee Block Jump Over
- Thrusters
- Bonnie Blair (alpha)
- Hand Release Merkins
- Big Boy Sit-ups
- 400 meter Run (after each round)
----------(then)---------------
- Perform another 3 rounds of:
- 30 yard bear crawl out
- 30 year standing broad jump (with 3 burpees every 3rd broad jump) back
- Workout ends after you cross the line after completing the last 30 yards of standing broad jump with burpees.
COT:
- Stifler's wife's grandma- hospice at 98
- All those in Asheville/Hendersonville and beyond dealing with the aftermath of the storm