571 WOD for Kathleen (IPC wk. 3)

Preamble:

Mayhem needed fill in Q so YHC took it. Easiest last minute prep work you’ll ever find 🙂

Warm-O-Rama:

After scoping out some other region’s times for the Week 3 IPC, YHC knew we had a few minutes to get a light warm-up in. Even though this is Academy and there normally NO warm-ups….Devito allowed it for IPC day.

SSH, Imp. Walkers, Frankensteins, Arm Circles, Covids.

The Thang:

IPC Week 3:

This WOD is dedicated to Kathleen (M of Burns from F3 Puget Sound), who courageously battled pancreatic cancer for 571 days until August 21, 2022.
(5 Rounds, 7 Exercises per round + 1 additional run)

Repeat 5x
20 Overhead Coupon Presses
20 Burpees
20 Curls
20 V-Ups
20 Goblet Squats
13 Man-Makers
Run 400M

After the 5th round, run another 400M, for rep #571.

Your score is your time.

Note: Each round contains 7 exercises (for a total of 114 reps) which you will complete 5x (114 reps x 5 rounds = 570 reps). After the 5th round you will run another 400M to complete the 571st rep.

The men crushed it this am and finished with a solid 12-15 minutes of workout time left soooooo

Mary Time: LBC, Freddie Mercury’s, Dolly’s, E2K’s, Dying Cockroaches, Planks

Then a nice slow, steady, painful set of stadiums to cool us down 🙂

COT:

• Prayers for Cookies friend’s son (Calin) who is battling rare disorder. The family is hanging in there but Calin not expected to live past 10 years old and is around 5 now. The family also has I believe two other kids.

• Continued thoughts and prayers with Squid’s girlfriend after her heart surgery.

• Also, heard some powerful words from Tank about not taking anything we are given and blessed with for granted.

Naked-Man Moleskin:

Strong bunch today and each man pushed themselves and each other to finish and finish strong.

Never seen Special K run as fast as he did on that very last 400 M….great job brother!

Cookie feeling that 2-3 day golf trip but HE also battle through and didn’t look back.