IPC – 1 HC : IPC 2024 Week 0 (Kalsu and Back Again) + 11s

AO: Norseman

When: 2024-09-05

QIC: Knight Rider

PAX (8): Callahan, Cam's, Chapter 11, Fresh Prince, Slick, Sweep3r, Tank

Preamble:

YHC arrived early at the AO to set up cones, lighting, tunes, boards of pain, and a coupon pile of cinders + sandbags for the PAX to pull from. Yet, as of 0430 there was only ONE HC for the BD and that was YHC. I mentally prepped to perform the BD solo and carried on. I was pleased to see a black SUV roll in at about 0450 with what turned out to be a sole pre-runner. Slowly, but surely the non-HC'd PAX started to roll in. Coupons were checked, issued and picked.  It was time for IPC 2024 Week 0 at The Norseman. 0530 was called with a quick intro and disclaimer. We were already on Turf Field 2 (per the pre-blast) so there was no mosey. BD instructions were given, questions answered, and details on what the PAX should do after finishing the IPC BD to make the full use of the 45 minutes. Timers started, music started...burpees and thrusters commenced.

Warm-O-Rama:

A quick Warm-O-Rama was conducted on Turf Field 2 prior to the BD instructions:
  • SSHs - 10
  • Weed Pickers - 10ish
  • Hillbillies - 10ish
  • Merkins - 7
  • Arm / Shoulder Circles - OYO

The Thang:

The Thang #1: IPC Week 0 (Kalsu and Back Again)
  • Perform Kalsu – Complete 100 total thrusters while performing 5 burpees every time the EMOM (1 minute) timer goes off
    • after 100 thrusters, run 400 meters on Norseman Parking Lot course
  • Then Perform Reverse Kalsu – Complete 100 total burpees while performing 5 thrusters every time the EMOM (1 minute) timer goes off
  • IPC Workout ends after you complete Reverse Kalsu (100 burpees)
    • Modifications
      • Swap Thrusters for
        • 100 goblet squats, 100 air squats, 100 weighted squats, other squat variation OR
        • 50 of a squat and 50 OH press
      • Swap Burpees for:
        • Merkins or Flying Squirrels
The Thang #2: 11s the Long Way:
  • With the balance of time after the IPC Week 0 BD, perform 11s across the width of the football field with Plank Jacks and BBSUs.
  • Start with Plank Jacks and run across the field for BBSUs
  • After the BBSUs, don't run back across the field, but run down the sideline to the North End Zone, across the end zone, and back up the other sideline to where you started the Plank Jacks
  • Continue until the 11s progression is complete or time called.

COT:

Announcements:
  •  This is the 6 year Anniversary BD for The Norseman AO
  • One year Manniversay for Slick - The 6th Man at COT this morning
  • BRR PAX head out this AM for the BRR Friday/Saturday - Good Luck!!
Prayers:
  • Prayers for the BRR PAX - safety, adventure, hard work, Fellowship
  • Prayers for spaces of silence in our lives to hear the "Call" that God has intended for each of us

Naked-Man Moleskin:

  • Always an honor to lead.  Grateful for all the PAX that make serving as Site Q and a BD Q so rewarding at the end of a hard effort.
  • It's also always a good day when you get humbled. The PAX smoked YHC in the BD, especially on the Kalsu portion before the run, but I gave it my all.
  • Thanks for showing up...even if you don't HC...but really, hit that HC in the future.

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